Sore from training? Try these 4 stretches for jiu-jitsu or after training

The Resisted Wall Angel Exercise is one of my favorites as it combines both a mobility and strength component. This exercise is helpful with activating the muscles around the shoulder blades which are muscle groups that are very important in high quality shoulder function and health..and the muscles are activated in a various range of motion which is very useful.

These muscles (Middle Trapezius, Rhomboids, and Lower Trapezius) are vital in maintaining stability to the shoulder blades as well as the shoulder which assists in healthy rotator cuff muscles.

This exercise is important and helpful for Jiu-Jitsu athletes or those that sit excessively as it can help with activating muscles to open the chest while activating important muscles that assist with posture and maintaining good shoulder position in the joint.

Also a useful technique prior to weight-lifting.

Start with a light band and perform 2-3 sets of 5 repetitions.

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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

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The squat is one of the most important movements in not just weight-lifting and for sports, but for life.

So many things that we do requires a proper and good quality squat.

In this video, I demonstrate one of my favorite ways to train the body-weight squat for technique, mobility, and control.

I do THREE unique things to make this challenging and help with proper muscle activation and form.

1. Create tension by pressing into a Yoga Block.

2. Place a band around the knees to get the hips firing.

3. Perform a 5-5-5 technique of 5 second eccentric lowering, 5 second pause, and 5 second concentric return to the start position.

This gives a solid muscle burn and really helps my depth and quality of the squat.

An amazing warm-up and way to improve your squat depth and quality.

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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: EHRAZI38HPXAQPTS

Eye Gouging
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In combat sports the most obvious target for punches and kicks is the head, therefore it is not surprising that eye injuries are common. That being said directly attacking the eye with a finger ie eye gouging is illegal in the unified rules.
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What are some of the potentially injuries that can occur with eye gouging?
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1️⃣Corneal abrasions: The cornea is a structure that absorbs light. This is generally the most superficial structure of the eyeball to get injured. While the injury itself is not very severe but when scratches to the cornea occur the eye may be exposed to potential bacterial or fungal infections. This risk is amplified in MMA when the injury was from a finger or toenail.
2️⃣Subconjunctival hemorrhage: When a blood vessel breaks between the sclera and the conjunctiva. This can occur from a minor injury and makes the white sclera appear bright red. (Looks like a “Terminator eye”. Generally this is a minor injury aside from the dramatic look.
3️⃣Traumatic Iritis: Inflammation of the iritis. Because this structure is deeper than the cornea there is more risk of long-term injuries resulting from this injury.
4️⃣Retina detachment: When the retina (structure in the back of the eye) lifts up from its normal position. The retina is essential for sending visual information through the optic nerve to the brain.
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This weekend at UFC 269 jiu jitsu black belt @savage_ufc had her opponent in a bad spot. While Robertson was attempting to finish the rear naked choke her opponent used an illegal tactic to attempt to escape, gouging the eye. Despite the attempt Robertson was able to finish the choke and win the fight.
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It seems that Robertson was able to escape the fight without injury to her eye however there are many MMA athletes who has suffered permanent eye damage to eye gouging, such as Japanese legend Yuki Nakai.

Kinstretch for Jiu Jitsu: Improving Overhead Motion
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Having overhead motion is not a movement that is typically emphasized for jiu jitsu but that does not mean it is not important. Many athletes will perform supplementary strength and conditioning techniques involving overhead movement (strict press, snatch etc…) without the necessary joint prerequisite to do so. The only problematic movements are those performed that the athlete cannot do without compensation.
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One common sport specific position where overhead motion is needed is holding onto a single leg after an opponent sprawls.
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Are you lacking overhead motion? Do you struggle with overhead exercises or do you have to give up after an opponent sprawls?
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Check out my Online Kinstretch class on “Overhead Mobility”. This class is specifically designed to address your overhead motion.
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
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Online Kinstretch for Jiu Jitsu takes concepts from @kinstretch and applies it directly to jiu jitsu to help improve your joints for grappling. There are several follow along classes to help your jiu jitsu.
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LINK to the program in BIO

The way that the body moves and functions is both complex and unique.

The Joint-By-Joint Approach is a concept founded by Physical Therapist Gray Cook, which expresses the idea that each joint of the body tends to have a specific function focused either on mobility or stability, and the joints stack in an alternating pattern.

Mobility is the ability of a joint to move freely, while stability is the ability of a joint to maintain or return to proper alignment. And these joints working properly is vital to the body functioning optimally.

For example: if a mobile joint becomes stiff, then it can lead to a stable joint becoming more mobile, and can lead to instability and even injury.

The video explains this concept in more detail and with some ideas that can be applied right away.

CARs video https://youtu.be/6p1OHgpmVwU

References: Expanding On The Joint-By-Joint Approach http://graycook.com/?p=35

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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

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Kinstretch for Jiu Jitsu : Finger Maintenance Program
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Establishing the proper grip is integral to initiating offense in grappling arts, specifically those where jackets are involved such as brazilian jiu jitsu, judo and sambo. Many matches are won based on who is able to achieve their intended grips to allow for the throw, choke, sweep or guard pass. Because grips are so important it is not surprising that many grapplers have a history of finger pains and aches.
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Finger joint Maintenance:
Joint health revolves around movement. Controlled articular rotations or full pain-free range of motion movements are a method to maintain finger motion.
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Anatomy of the finger:
There are three joints of the finger: 1️⃣Metacarpophalangeal joint (MCP joint)
2️⃣Proximal interphalangeal joint (PIP joint)
3️⃣Distal interphalangeal joint (DIP joint)
4️⃣Carpometacarpal joint (CMC) Thumb only
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Controlled articular rotations for the fingers:
1️⃣CARs for PIP and DIP: flexion and extension only. I like to use blocked motion early on to make sure each digit can move before progressing to combined motion and both digits.
2️⃣MCP and CMC: These joints have 2 planes of motion however full active rotations, especially for MCP, may be tricky based on anatomy. Due to the extensor pulley system full ACTIVE control may be too difficult so this may be performed passively. When passively extending use the closest segment to avoid excessive stress on the DIP/PIP joints.
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The goal is to maintain full motion in all fingers to minimize stiffness and excessive trauma from grip fighting.
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I would advise grapplers to take care of your fingers opposed to solely relying on tape for support. Tape should be a temporary solution for fingers to heal while continuing to train opposed to always needing it.
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This program is available online as a follow along class. If you’re interested how to train Jiu-Jitsu to build your body up instead of breaking it down check out Kinstretch for Jiu Jitsu : Upper Extremities.
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Link in BIO.

Kinstretch for Jiu Jitsu: Reversing Jiu Jitsu Posture
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Jiu jitsu is a sport which encourages being “balled up”, which means you can develop some compensatory patterns from years of training. Common postural patterns for jiu jitsu practitioners : Forward head, rounded shoulders, increased thoracic rounding, tight hip flexors etc..
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While certain positions in Jiu jitsu may be advantageous for the sport they might not be best for long term joint longevity.
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Concerning the upper body rounded shoulders and a protracted scapula tend to be a problem for many jiu jitsu athletes. Are your shoulder blades tight and causing you issues on/off the mats?
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Check out my Online Kinstretch class on “Reversing Jiu Jitsu Posture: Scapula”. This class is specifically designed to address your scapula. Future classes in other modules will address the m spine.
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
.
Online Kinstretch for Jiu Jitsu takes concepts from @kinstretch and applies it directly to jiu jitsu to help improve your joints for grappling. There are several follow along classes to help your jiu jitsu.
.
LINK to the program in BIO

Try these tips to help your forward fold in yoga.
Improving the flexibility in your hamstrings and lower back can really help your bjj

Rib injuries are some of the most difficult types of injuries to treat.
They hinder pretty much every aspect of movement and have a tendency to get re-injured easily and also tend to linger due to frequent re-injury.

Here are my 8 tips that will help speed up your recovery and get you back on the mats and back to normal life safely and with less risk of re-injury.

Here are some of the links to videos referenced:

Thoracic CARs https://youtu.be/1M5GxwuHmcs
Cat-Cow https://youtu.be/bKYGb1TgS6o
Open-Book Stretch https://youtu.be/zlCyo3h4TvI

Rotational Strengthening https://youtu.be/UH88rKzsD74

Diaphragmatic Breathing https://youtu.be/DTKbM_t1RN0

General Mobility for the thoracic spine and ribs https://youtu.be/hVfzCE3NgRQ

If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: 2GRS5OCOZEFPJSNS

This video shows you how to tie your belt in jiu-jitsu. You will learn how to tie your belt in BJJ so that it doesn’t come undone as easily.
This is for beginners to learn how to tie their Brazilian jiu jitsu belt

Yoga for BJJ is designed to help people improve themselves on and off the mats. Using yoga specific stretches and flows that are relevant to jiu jitsu to help you increase your flexibility, rate of motion, balance and injury prevention.
Whether you are grappling once or twice a week or a full time athlete we like to make sure we have videos for everyone so if you need the complete startup program or our “yoga for rocks” program or even our yoga for 40+ series we have it waiting for you.

We offer a library of videos organized into programs. They include tutorials and they cover all of those areas that grapplers need to work on the most. Stiffness in the lower back, hips, hamstring, shoulders, neck, legs… can all be a thing of the past.

We don’t offer magical results, but feedback from 1000+ members and our experience makes us confident that you can extend your career on the mats with consistent yoga practice.

New videos every week for grapplers that want to optimize the body for BJJ and life!
– Train smart – Fight Forever
#yogaforbjj #jiujitsu #bjj #bjjpodcast

Subscribe to our YouTube here: https://www.youtube.com/user/yogaforbjj?sub_confirmation=1
Website: www.yogaforbjj.net
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Twitter: https://twitter.com/yogaforbjj

Kinstretch for Jiu Jitsu : Finger Maintenance Program
•••••••••••••••••••••
Establishing the proper grip is integral to initiating offense in grappling arts, specifically those where jackets are involved such as brazilian jiu jitsu, judo and sambo. Many matches are won based on who is able to achieve their intended grips to allow for the throw, choke, sweep or guard pass. Because grips are so important it is not surprising that many grapplers have a history of finger pains and aches.
.
Finger joint Maintenance:
Joint health revolves around movement. Controlled articular rotations or full pain-free range of motion movements are a method to maintain finger motion.
.
Anatomy of the finger:
There are three joints of the finger: 1️⃣Metacarpophalangeal joint (MCP joint)
2️⃣Proximal interphalangeal joint (PIP joint)
3️⃣Distal interphalangeal joint (DIP joint)
4️⃣Carpometacarpal joint (CMC) Thumb only
.
Controlled articular rotations for the fingers:
1️⃣CARs for PIP and DIP: flexion and extension only. I like to use blocked motion early on to make sure each digit can move before progressing to combined motion and both digits.
2️⃣MCP and CMC: These joints have 2 planes of motion however full active rotations, especially for MCP, may be tricky based on anatomy. Due to the extensor pulley system full ACTIVE control may be too difficult so this may be performed passively. When passively extending use the closest segment to avoid excessive stress on the DIP/PIP joints.
.
The goal is to maintain full motion in all fingers to minimize stiffness and excessive trauma from grip fighting.
.
I would advise grapplers to take care of your fingers opposed to solely relying on tape for support. Tape should be a temporary solution for fingers to heal while continuing to train opposed to always needing it.
.
This program is available online as a follow along class. If you’re interested how to train Jiu-Jitsu to build your body up instead of breaking it down check out Kinstretch for Jiu Jitsu : Upper Extremities.
.
Link in BIO.

Try these 4 stretches before BJJ! Great before you step on the mats at jiu-jitsu.
We can all feel super stuff and unprepared for Brazilian jiu jitsu when we step on the mats, so trying these stretches before you can help you to open out those areas and train better when it matters.

The 90-90 position is extremely useful and beneficial for hip mobility, and specifically rotation.

Once you are able to get into this position and get into some stretches and dynamic movements, you will notice the benefits.

This position is also beneficial for its variability. One specific exercise from the 90-90 are hovers.

In this video, I take you through a knee hinge hover exercise for some increased challenge for improved hip rotation.

I like to do 2 sets of 5-10 repetitions.

This is a sequence that I learned from the Functional Range Conditioning seminar and Kinstretch instruction from Functional Anatomy Seminars which I use with my clients on a regular basis.

If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

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