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Exercises for wrist pain.
Mobility and stretches.
Try these exercises for better grip strength for grappling.
Dealing with Tennis Elbow or outer elbow pain? Then try this sequence of exercises for some relief.
1. Wrist CARs x5
2. Elbow CARs x5
3. Forearm Stretches 3 x 20-30 seconds
4. Eccentric Wrist Extension 2 x 10 repetitions
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Get my free e-books: https://www.thejiujitsutherapist.com/e-books
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/
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Banded shoulder around the worlds are great for muscle activation and mobility.
3 Easy warm up exercises for the shoulders.
1. Pull Aparts x15
2. Shoulder External Rotation x 15
3. Chest Press with Scapular Protraction x15
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Get my free e-books: https://www.thejiujitsutherapist.com/e-books
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
3 Long Step Solo Drills
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Get my free e-books: https://www.thejiujitsutherapist.com/e-books
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: ET1BZD7B9XBQ8GQY
Check this easy elbow warm up.
5 repetitions.
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Get my free e-books: https://www.thejiujitsutherapist.com/e-books
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
Easy wrist warm-up.
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Get my free e-books: https://www.thejiujitsutherapist.com/e-books
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
Step Over Hip Switch Solo Drill for BJJ using an exercise ball.
Song Code: 1B1URY6W8Q0NG6MM
Step Over Solo Drill for BJJ using an exercise ball.
Song Code: 5M07X51YAS9P6KUB
An effective and useful knee mobility exercise and warm up are the knee CARs.
5 repetitions at a slow pace.
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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
In this video, I answer a question from Kim, who was asking advice about how to get back to BJJ training after having an ACL reconstruction surgery in her knee.
The ACL (Anterior Cruciate Ligament) is a ligament responsible for helping stabilize your shin bone relative to your knee and in many cases requires surgical repair if injured badly enough.
ACL Reconstruction can vary in duration and has. fairly lengthy rehab and recovery time. If you have had ACL surgery this video will be helpful, and if you’ve injured your knee and are wanting to safely get back to training BJJ, then this video has some important information to help your return to the mats.
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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: 1VCXIUTDJGONFE1K
DEALING WITH TIGHT FOREARMS AND WRISTS AFTER JIU-JITSU TRAINING…then check out this quick sequence to stretch the forearms and wrists.
Try wrist rocking to improve wrist mobility as well as to stretch and release tight forearm muscle from gripping.
Start with the easiest version with fingers forward and then advance to divers pointed out, and also fingers pointed back.
Perform each sequence 5 repetitions for 5-10 second holds.
Make sure to perform these movements to comfort.
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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: YKT7RML0JSLTYZZR
One of the most important knee exercises that you need to start doing today – Part 2
Shin Rotations are an integral part of knee health as your knee not only bends and straightens, but also has a rotational component.
It’s important to work the rotation but also strengthen at those end-ranges of motion. Injuries happen when your joint gets taken past its mobility and capacity to move so strengthening at end-ranges allows improved resiliency and can give you that bit of extra time to tap and save your knee.
Work on isometric resistance at end-ranges. Begin with shorter hold times and gradually increase hold times and the applied resistance. This must be done gradually and without pain.
2 sets of 5-10 second holds is a good place to start.
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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