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Lockdown special: https://yogaforbjj.live/special Todays class is part of the morning yoga program and is a great easy flow to do it you are looking for a chilled yoga class to stretch everything. We start off stretching our hips using sun salutations and poses whilst engaging our core using a nice full body yoga flow.
If you are interested in a 30 day free trial we are offering the Quarantine deal which is 30 days free and then only $10 a month until the end of the lockdown period please follow the link underneath for that.
https://yogaforbjj.net/orders/customer_info?o=25709
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 300+ 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.
Try one of the free classes on our channel then head over to www.yogaforbjj.net and sign up to unlock video programs specific to your needs and start improving yourself today.
New videos every week for grapplers that want to optimize the body for BJJ and life!
– Train smart – Fight Forever
This is the first video in the back pain program available at Yoga for BJJ.
If this helps you and you would like to continue your practice we have a *FREE 30 day trial* and then we are charging only $10 a month until the lockdown periods end. Please go to the link underneath for that deal. https://yogaforbjj.net/orders/customer_info?o=25709
The first day starts with a little disclaimer and some very relaxing stretches, interrupted by cat/cow. We’re not going to start off too crazy straight away, we’re approaching this slowly, but it doesn’t mean that you won’t feel great after the end of this class.
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.
Try one of the free classes on our channel then head over to www.yogaforbjj.net and sign up to unlock video programs specific to your needs and start improving yourself today.
New videos every week for grapplers that want to optimize the body for BJJ and life!
– Train smart – Fight Forever
This video series is designed for users to try after completing the beginners or startup week a few times. If you are feeling extra tight and unable to do some of the stretches we have the ” Yoga for Rocks ” program for you to introduce you to some adaptations of yoga stretches so try that first on the website. The rest of this video series is available at www.yogaforbjj.net so visit the website for a trial and to sign up.
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.
Try one of the free classes on our channel then head over to www.yogaforbjj.net and sign up to unlock video programs specific to your needs and start improving yourself today.
New videos every week for grapplers that want to optimize the body for BJJ and life!
– Train smart – Fight Forever
Address your deficits
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It is common for many martial artists to overload their joints / bodies while training. During this quarantine many martial artists have the luxury of time to let all their overuse injuries heal / resolve, right? .
LOAD > CAPACITY = INJURY
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Hopefully this may be true for many athletes however many athletes will also come out of this with those lingering injuries still present. Why?
They never addressed the lack of capacity in their weakest link(s)
CAPACITY >> PREVENTION (or MITIGATION @hunterfitness )
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While athletes tend to be better movers than non-athletes many still have numerous compensatory patterns that have developed over time. This is an opportunity to addressed these injuries. .
Probably the only intervention I would universally recommend without an assessment are controlled articular rotation (CARs). Basically because everyone should be doing daily joint maintenance. CARs are isolated joint movements within your full PAIN-FREE range which is the foundation for joint health (never continue to move in painful ranges of motion). Their are numerous advantages:
1️⃣Joint Health: Movement is nutrition for joints. Move often.
2️⃣Assessment: You will find ranges of motion that are ‘stiff’ or ‘painful’ which require further attention. This may addresses with other interventions or by a healthcare professional.
3️⃣Mobility: expand your usable range of motion and learn how to isolate your joints. This will help you develop better body awareness and control. .
Here is a video of my good friend and training partner @lionheart_shaw working on improving some of his deficits.
For the lockdown we will be uploading videos with a 48 hour timer on them for you to try part of one of the website programs make sure you subscribe for regular videos.
This video is a flow class, with less instructions and Sebastian’s life wisdom. It’s appropriate for intermediate and advanced members. Anyone can give it a shot, just try to do beginners classes first to have a strong foundation.
This is a fast paced class that can be used as a bjj warmup or an energizing morning class. Expect sun-salutations, crescent pose, challenging balances… all in a compact 20 min video. Awaken your body and get it ready for the challenges ahead of you.
This video will mimic some of the movements we do in jiu jitsu, but more importantly it will challenge your limits of motion. Your body will learn how to operate with smooth movements and you’ll get a warmup in the process.
You don’t need any props for this video.
If you are struggling, you can refer back to Startup week to go over your yoga basics again. Watching the class or fast-forwarding through it will also help you get a sense of what’s going on.
Check out www.yogaforbjj.net
New videos every week for grapplers that want to optimize the body for BJJ and life!
– Train smart – Fight Forever
If you have trouble finishing the Triangle Choke submission, then you could be lacking an important aspect of your hip mobility.
Hip internal rotation is not something many Jiu-Jitsu practitioners focus on, but it is a vital movement for having a tighter triangle as well as the ability to regain guard, and to maintain hip and knee health.
In this video I take you through three important components of improving hip internal rotation which will lead to more success in all of these areas in BJJ!
This video was inspired from a post that I saw on Instagram from BJJ Brown Belt @coach_christinamarie
***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://jiujitsutherapist.com or send me a message!
***More videos and exercise tips at https://jiujitsutherapist.com
***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com
***Support the podcast and visit our podcast sponsors “Charlotte’s Web” at www.charlottesweb.com and use the promo code Chewjitsu to get 15% off of your total CBD and product purchase!
Also check out some awesome Jiu-Jitsu gear at www.epicrollbjj.com and use the promo code Chewjitsu at get 15% off your total purchase!
***Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description
Kimura-proof your shoulders
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Jiu jitsu is a martial art designed to take advantage of the simple fact that everyone is weak at their joint end-range.
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How do you protect your shoulder and strengthen your end-range.
1️⃣Improve mobility: This starts with creating a workspace in the shoulder and then learning to use the new motion.
2️⃣Create resiliency: By applying isometric loads into your end-range you can improve resiliency in the shoulder joint to mitigate injury.
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1️⃣Static stretch: Hold for at least 2 minutes. “You cannot improve active motion without first improving passive motion.”- @drmchivers
2️⃣Progressive Angular Isometric Loading (PAILs): Gradually ramping up your maximum isometric tolerance with the force arm in the angle you want to improve on the shoulder you are training.
3️⃣Regressive Angular Isometric Loading (RAILs): The shoulder being trained will attempt to rotate / pull away from the force arm.
4️⃣Repeat.
5️⃣Controlled articular rotation: Learn how to MOVE in the new ranges of motion created with passive hold + PAILs/RAILs.
6️⃣Eccentric neural grooving: Link gains and learn to CONTROL the new range of motion.
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In the context of jiu jitsu:
1️⃣ if you do not have adequate passive range then the injury from the joint lock will come much quicker.
2️⃣If you do not have adequate strength at the end range you will not be able to resist long enough to escape or tap.
3️⃣If you haven’t prepared the tissue for that range then more likely the damage will be more severe.
This video is focused on an easy and useful body-weight warm up. It is important to incorportate dynamic movements and active stretching techniques for effectively warming up the body for training.
***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://jiujitsutherapist.com or send me a message!
***More videos and exercise tips at https://jiujitsutherapist.com
***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com
***Support the podcast and visit our podcast sponsors “Charlotte’s Web” at www.charlottesweb.com and use the promo code Chewjitsu to get 15% off of your total CBD and product purchase!
Also check out some awesome Jiu-Jitsu gear at www.epicrollbjj.com and use the promo code Chewjitsu at get 15% off your total purchase!
***Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description
Case Study: Kickboxer returning to training after shoulder surgery
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Here is a case study while working with
@dynamixmma coach and undefeated amateur kickboxer after his labrum repair surgery. This was the late stage of rehab as he was gradually returning back to training.
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His primary complaint was stiffness and weakness with his jab from the southpaw stance.
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The proper punch mechanics in the Dynamix striking Dutch kickboxing system is thoracic rotation, scapular protraction and shoulder internal rotation for maximum distance and power. While he is primarily an orthodox fighter Coach @antoni_hardonk encourages all of his fighters to be ambidextrous.
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Due to inadequate shoulder internal rotation his humeral head translates forward which put unnecessary stress on the joint capsule. This is a perfect example of what happens when you lack isolated joint motion, compensated motion will occur. You cannot force movements that your joint do not have. This deficit became more apparent when we transitioned to faster speeds as he returned to striking drills.
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Treatment
•Manual therapy on the posterior shoulder capsule via FR
•Shoulder IR progression angular isometric loading following passive stretching
•Glenohumeral Joint training : global / axial CARs
•Skill re-training with new movement potential
Solo Drills and Return to Jiu Jitsu
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Solo drills are helpful to learn key movements in grappling and good tools to use when one is unable to get to the mats, however they also have another role. Solo drills are crucial in helping to determine when an injured athlete can return to training.
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When determining whether an athlete is ready to return to grappling, there are 3 criteria that I take into account prior to clearing them:
1️⃣Tissue healing: One must look at the tissue damaged and typical healing times. ACL reconstruction is a perfect example. Many athletes will have good strength and mobility, however the body will not have fully accepted the new tissue which is why safer return to sport typically is 9-10 months.
2️⃣General return to sport tests: Single leg squat, jump tests, y-balance are an examples of tests to assess strength, balance and power symmetry with the non-injured leg.
3️⃣Specific return to sport tests: This is where solo drills fit in. Solo drills are components of global movements related to grappling. I want to make sure an athlete can perform them adequately and without pain, prior to progressing the athlete to the next level.
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Level 1: solo drills in a slow controlled manner
Level 2: solo drills with moderate intensity and speed.
Level 3: technique drilling with an unresisting partner
Level 4: solo drills with full speed.
Level 5: flow rolling
Level 6: Light rolling
Level 7: Rolling with full intensity from the knees
Level 8: Rolling with takedowns from the feet
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In addition to being useful in the rehab decision making process, solo drills are also helpful on the psychological level. Jiu jitsu athletes will want to return to the mats as quickly as possible, and these drills help them by allowing them to do something safe and controlled but sport-related.
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Here my instructor @henryakinsbjj demonstrates examples of drills I may use as part of my assessment to consider for the athlete returning to the mats: Bridging for athletes with a lower extremity injury, sit through for upper extremity injury and roll through for back and neck injuries. .
I put a link in my bio for his FREE solo drill module.
Throwback to when gyms were open and I was able to do Jiu jitsu. Here is a clip of me and @mattms37 drilling reverse imanari rolls and heel hooks in the gi (blasphemy?)
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This was a technique @craigjonesbjj showed while he was in Sacramento for the @leg_locker tour last month.
Quad / Hamstring Stretching for Jiu Jitsu
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There are a variety of ways and positions to effectively mobilize a muscle, however when choosing body orientation for stretching for jiu jitsu these are 2 positions that I like. I can assume they will have amble space to lay down on the mat and will have a belt to assist with the passive hold. .
Here are two stretches that I have been using to address my mobility restrictions to my anterior thigh (quadriceps, hip flexor) and my posterior thigh (hamstring group).
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Protocol:
1️⃣Passive hold: Initiate mobility efforts with a passive hold / stretch. For maximal benefit I recommend holding for at least 2 minutes.
2️⃣Progressive angular isometric loading (PAILs): Following performing the passive hold isometrically contract the muscle in the area that you are improving.
* anterior thigh PAIL you isometrically contract your quadriceps / kick into the belt.
* posterior thigh PAIL you isometrically contract your hamstring / kick into the belt.
You slowly ramp up to your safest greatest effort. Eventually you want to progress to 100% contraction but I would recommend working your way up to prepare the tissue for the maximum contraction.
3️⃣ Regressive angular isometric loading (RAILs): Following the PAIL you can isometrically contract the muscle opposite of the one you are addressing. You want to work both ranges for optimal mobility.
• Muscle cramping is common, especially if you are unaccustomed to this contraction. Often this is because you are contracting a muscle in a range of motion you have poor control over.
Training your Hips for Combat Sports
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Having mobile and healthy hips is essential for many functional movements, such as lunging and squatting. For combat sports hips are also important for many martial art specific movements, such as head kicks and having both an offensive and defense guard. .
How to train your hip:
🅰️Create a workspace: A quote I heard from @jquintnmt “You can’t move where you can’t move”. To make more capacity for movement potential I use passive holds (>2 min hold) followed with isometric loading, ramping up to your safest greatest effort holding for 10-15 seconds.
1️⃣Hip IR: Angle your body so you feel tension wrap around of the front of your hip. Do not stretch into a pinch or pain. Isometrically push your medial ankle into the ground.
2️⃣Hip ER: Keep your back straight and lean forward until you feel a stretch in your glutes. Isometrically push your lateral ankle into the floor.
3️⃣Hip adduction: From the bear sit position use your elbows to feel tension in your groin. Isometrically squeeze your knees into your elbow.
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🅱️Train your work space: Once your hips have room to move you need to train your hips. Stretching without movement will promote passive flexibility when one seeks active mobility.
1️⃣Controlled Articular Rotations (CARs): The goal is to isolate movement to the hip only to minimize compensated movement from other areas. You should move in your pain free circle.
2️⃣Isometric movement pathways: Slowly and purposely move from position to position without just flopping to the new position.
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Training rotational movements will improve global hip movements more than linear movements alone which is why the priority is on internal / external rotation.