jitseasy

Improve Spine Mobility With 3 Exercises #shorts #mobility

Gary Berger — Tue, 01 Aug 2023 14:26:03 +0000

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

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Try The Open Book Stretch For Back Tightness #shorts

Gary Berger — Mon, 12 Jun 2023 16:25:22 +0000

Open book stretch.

5-10 repetitions per direction.

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Back and Shoulder Mobility and Warm-Up For BJJ

Gary Berger — Wed, 17 May 2023 16:57:33 +0000

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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3 Exercises For A Stiff Mid Back #shorts

Gary Berger — Wed, 10 May 2023 20:37:01 +0000

3 Exercises To Fix A Stiff Mid Back
1. T-spine extension over form roller 5-10 repetitions
2. Shoulder flexion with foam roller 5-10 repetitions
3. Thread the needle 5-10 repetitions per side

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How Fix A Stiff Mid Back (Part 2) – Shoulder Raises Over A Foam Roller #shorts

Gary Berger — Fri, 07 Apr 2023 19:50:57 +0000

10 repetitions for 5 second holds

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How To Fix A Stiff Mid Back (Part 1) – Thoracic Extension Over Foam Roller #shorts

Gary Berger — Thu, 06 Apr 2023 17:21:29 +0000

Thoracic Extension Over A Foam Roller – this exercise is great for opening up a stiff mid back.

2 sets of 5 repetitions

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BJJ Solo Drill For Hip and Back Mobility – Hip Switch #shorts

Gary Berger — Thu, 12 Jan 2023 17:30:05 +0000

Hip Switch
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BJJ Solo Drill For Hip and Back Mobility – Knees To Chest #shorts

Gary Berger — Mon, 09 Jan 2023 17:09:34 +0000

Knees To Chest

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How To Fix A Stiff Segment of Your Back

Gary Berger — Fri, 18 Mar 2022 16:30:09 +0000

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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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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Song Code: OMN38AIAP0NTOMTL

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5 Exercises To Improve Trunk Rotation

Gary Berger — Wed, 09 Mar 2022 17:30:04 +0000

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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***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

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