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Three simple exercises to improve rotation if you have a stiff thoracic spine (mid back).
1. Open Book Stretch 5 x 5 sec holds
2. Reach Through 5 x 5 sec holds
3. Thoracic CARs 5 x
Open book stretch.
5-10 repetitions per direction.
Focusing on a solid warm-up can pay huge dividends to improving your mobility and performance in grappling. Using a wall as a tool to assist with mobility is a great way work on this as well.
Here is a quick sequence that I do as part of my warm-up before BJJ class to get my body ready to train.
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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/
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Song Code: EJPPL0U2RLEIFGFI
10 repetitions for 5 second holds
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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
Thoracic Extension Over A Foam Roller – this exercise is great for opening up a stiff mid back.
2 sets of 5 repetitions
Knees To Chest
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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: FDVSMTOXVXC5XCKO
To have a healthy spine, you must have every joint move adequately and properly.
For example, if you have a spinal segment that is stiff, then it can result in compensation or even instability at another segment of the spine. So this is the importance of having each segment of the spine move properly.
If you find a segment of the spine that is stiff, you can use a band to provide feedback and bring attention to that area to assist with mobilization of the segment.
You can also perform this technique on various segment to assist with mobility.
I would recommend 5 reps for 5 second holds with 1-2 sets per area.
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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: OMN38AIAP0NTOMTL
Having stiffness in the back can impact many activities and the ability to move freely and with a greater range of motion is very important not just in BJJ, but for general health.
In this sequence, I go through 5 different variations of trunk rotation exercises. These are useful as a warm-up or cool-down, and great for general back health.
Exercises:
1. Lower Trunk rotations 5 x 3-5 sec
2. Open Book Stretch 5 x 3-5 sec
3. Seated Leg Crossed Rotation 5 x 10 sec
4. Threading The Needle 5 x 3-5 sec
5. Prone Scorpion 5 x 3-5 sec
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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: SWJEOHANWREHOM3A