In this video I show a useful combined movement that incorporates the shoulders, mid and low back, and inner thigh areas to actively warm up prior to activity such as Jiu-Jitsu.
The “Prayer Stretch” position in a wide knee position will address the shoulders, mid-low back, and inner hips.
Followed by a reach through with focuses on the back of the shoulder (posterior capsule stretch) and a mid to low back (thoracic and lumbar spine) rotation stretch.
The gentle overpressure with the other hand provides a more significant stretch. This is a useful and effective technique that I have used to warm up and get my body ready for activity.
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