Elbow gapping to reduce stiffness in the elbow joint.
Song Code: LDU28RGFGZT8Y95R
Join our Private Facebook Group
The Best Jiu-Jitsu Search Engine in the World
Elbow gapping to reduce stiffness in the elbow joint.
Song Code: LDU28RGFGZT8Y95R
Grab a belt and lie face down.
Create tension by pulling the belt apart.
Squeeze shoulder blades down and in “towards your back pockets” and lift hands off of the mat. 2 sets of 10 reps.
Then repeat the same process but try to pull the belt down behind your head (this will be difficult if your shoulders are tight) 2 sets of 10 reps.
Song Code: H3OMDN9EAV5V82S6
In this video, I answer a question from Instagram about some ideas to think about when getting back to training after a knee injury.
Just to note, these are guidelines and can be quite variable between individuals based on severity of injury, whether you had surgery, age, health, etc. so take these tips as guidelines and general ideas to follow.
Song Code: EXPG1WLL7GSXHQPJ
The 3-Way Pull Aparts are an important exercise to activate the muscles in the mid back prior to working out.
This sequence is useful in warming up the shoulders and recruiting these muscle groups to help with your training sessions.
Start by creating a light amount of tension in the band.
Retract the shoulder blades (squeeze shoulder blades together.
Pull band apart.
When transitioning to the diagonal pulls, maintain constant tension on the band.
Focus on not shrugging the shoulders.
2 sets of 5 reps (1 rep = horizontal and 2 diagonal pulls), 2-3 second holds
Song Code: O2IJUEI61U4ZFFWM
This is one of my favorite and best 💥 for your 💵 exercises – The World’s Greatest Stretch
This exercise works a bunch of different areas such as the neck, mid back, shoulders, and hips.
Perform 3-5 reps per side for 3-5 second holds.
Try these 4 exercises if you’re dealing with neck tightness after BJJ training.
1. Chin tucks (10 reps, 3-5 sec holds)
2. Neck CARS (5 reps each direction-slowly)
3. Upper Trap Stretch (3 reps, 30 sec holds-both sides)
4. Levator Scap Stretch (3 reps, 30 sec holds-both sides)
Perform to comfort for all exercises.
Song Code: K1VMOU90EHEXDWP0
In this video, I answer a question from Shawn about when you should do your first BJJ competition.
There are multiple factors to think about, and the decision can be different depending on your circumstances. I try to provide some tips and ideas that I feel would have helped me with preparing and going into my first competition.
—————————————
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: DOXMTVLOSVYY5KOM
@chewjitsu and I went to ADCC 2022 in Las Vegas and got to check out all of the action.
On Day 2 of the Vlog, I get to interview Jocko Willink and Echo Charles from @Jocko Podcast, meet some of the legends of the ADCC, check out the podium with the athletes, and Chewjitsu and I give our thoughts on the weekend!
A huge thanks to @The Chewjitsu Podcast sponsor #charlotteswebcbd for supporting me and Chewy and helping us get out to the ADCC for this incredible experience.
Head over to https://www.charlottesweb.com/chewjitsu and use code Chewjitsu20 to get 20% off your purchase of some high quality CBD to help with all of your recovery needs.
—————————————
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: HE9PZPEXOAOLDAG4
Song Code: ZXDFSDFA9NYIQ6PX
Hip Mobility Drill For Jiu-Jitsu: Part 2
90-90 Leg Lifts
Begin in the 90-90 Position.
Move into your end-range by moving your chest towards the leg you are focused on, and then slightly move away to allow for some available movement of the hips.
Keep a braced and stiff upper torso and focus on actively lifting the front leg 5-10 reps of 5 seconds. Then perform actively lifting the back leg 5-10 reps for 5 second holds.
This will help close the gap between passive hip motion (the ability to move your leg without using your muscles) and active hip motion (using your muscles to move the hip through or to a specific motion).
The more active control you have over your hips, the better function and capability, and ultimately control you will have over your joint.
Song Code: LWJDZQA7FQF2ZIDV
Leg Swing ➡️ Hip Switch ➡️ Stand Up
A super effective and useful hip warm up or mobility drill for Jiu-Jitsu.
Great for before training or just to improve hip mobility and control.
Perform 10 reps each or set a timer and do 1 minute per drill for a couple of rounds.
Song Code: 9PCSGQV0YS9M9OQF
1) Thoracic Extension, 5-10 repetitions, 5 second holds
2) Kneeling Shoulder Flexion, 5-10 repetitions, 5 second holds
3) Thread The Needle, 5-10 repetitions, 5 second holds (both directions)
—————————————
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: 0CFRLJBCRTGVGJMD
If you saw the recent episode of The Joe Rogan Experience MMA Show #129 with Gordon Ryan & Mo Jassim, you may have caught the clip of Gordon Ryan talking about how his shoulders have gotten so tight from all of the Jiu-Jitsu training, and that he literally has a hard time reaching the back of his head.
In this video, I do a quick break down of what exactly Gordon is talking about, why this happens in Jiu-Jitsu, and how he can fix his shoulder issues for improved shoulder function, shoulder health, and longevity on the mats.
If you’re someone who deals with tight shoulder from Jiu-Jitsu or from a lot of sitting, these techniques will make a huge difference.
—————————————
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: GHY1GZQ9RFAXP6HI
This video is based off of a question I got about gaining confidence to return to sport after injury.
There are some key ideas and tips to begin before getting back to training and also when you are starting your journey back on the mats.
Link to I-PRRS Questionnaire (Injury Psychological Readiness for Return to Sport): https://www.researchgate.net/figure/Example-of-Injury-Psychological-Readiness-to-Return-to-Sport-I-PRRS-scale_tbl1_332385226
—————————————
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: MD3MYMRVXYO3W2DJ
Lateral Leans (Wide Stance)➡️ Half Kneeling Hip Opener ➡️ Adductor Rock Backs
5 repetitions for 5-10 second holds.
—————————————
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: VYVH891PEB30Y3PH