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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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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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 show some of the absolute best core stability exercises, “The McGill Big 3.” These exercises were created by Dr. Stu McGill and can be found in his book, “The Back Mechanic.”
Here is a quick explanation of each exercise and my reps and sets recommendations:
1. Modified Curl Up: 1 set, 5 reps, 3-5 sec holds
Lie your back with one knee bent and one knee straight, this puts your pelvis in a neutral position and the muscles of your core in an optimal alignment of pull to avoid strain on the low back. Place your hands under the arch of your low back and ensure that this arch is maintained throughout the curl-up. Start by bracing your abdomen and maintain alignment with the neck and upper back. Pick a spot on the ceiling and focus your gaze there, lift your shoulder blades off the floor and slowly return to the start position.
2. Side Plank: 1 set, 3-5 reps, 10-15 sec holds
Lie on your side and place your elbow directly under your shoulder. With your legs straight, place your top foot on the ground in front of your bottom foot. Maintain a neutral spine and try to keep the back straight (don’t forget to engage muscle around the shoulder blade).
3. Bird-Dog: 1 set, 5 reps, 5 sec holds
Start on your hands and knees with your hands under the shoulders and knees under the hips. Maintain a neutral spine. Lift your arm in front and kick your opposite leg straight back while keeping your hips level (avoid rotation). Return to the starting position and repeat on opposite arm and leg. That is one repetition.
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If you want to learn more, reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.
Song Code: OVTHVN6PVVVGK5OV
Stiffness and tightness in the mid back (Thoracic spine) is a common issue due to the positions of Jiu-Jitsu as well as every day life that includes extensive sitting among other activities that forces our spine to round.
This can lead to a rounded posture, decreased mobility, and general stiffness in the mid back which can impact neck, shoulder, and low back function.
In this quick series, I show you exercises that I focused on after I experienced tightness in the mid back after BJJ class.
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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://jiujitsutherapist.com or send me a message!
Offering on-line virtual consulting as well! Learn more: https://jiujitsutherapist.com/consulting
00:30 – How to become a world class expert in spinal mechanics and back pain
08:04 – Studying spines in the lab and what that tells you about spines in athletes
13:56 – Disc herniations and pain
19:30 – Dr McGill’s work with Olympians and elite athletes
23:48 – The athleticism of MMA fighter George St. Pierre
29:43 – Principles for avoiding back pain injury
34:27 – The power of the neutral spine
45:12 – The advantages and dangers of developing power through spinal rotation
50:52 – How elite strikers hit so hard
54:16 – Posture and spinal position in jiu-jitsu
1:00:55 – Hip morphology and leg flexibility of great jiu-jitsu fighters
1:05:54 – Books and other resources by Dr McGill
Back pain is incredibly common in sport, including all combative sports like jiu-jitsu, MMA, boxing and judo. That is why I was thrilled to talk to Dr Stuart McGill, one of the world’s leading experts on back pain.
Dr McGill spent 30 years researching and teaching spinal mechanics at the University of Waterloo in Canada. He has published more than 300 scientific papers, written 3 textbooks, and has worked to improve sports performance with countless athletes from almost every sport.
His book, “Back Mechanic: The Step-by-Step McGill Method to Fix Back Pain” has become a classic manual for living a painfree life and “Ultimate Back Fitness and Performance” is a guide for many coaches to bring their athletes up to the next level of performance while avoiding a debilitating back injury.
Injury is the enemy, and avoiding injury is the key to a long and successful athletic career, so I hope you enjoy this episode!
You can also catch my conversation with Dr McGill on episode 301 of The Strenuous Life Podcast in audio-only at the links below:
The Strenuous Life on Apple Podcasts: https://podcasts.apple.com/ca/podcast/strenuous-life-podcast-stephan-kesting-grapplearts/id320705565?mt=2
The Strenuous Life on Google Podcasts: https://podcasts.google.com/feed/aHR0cDovL2tlc3RpbmcubGlic3luLmNvbS9yc3M=
The Strenuous Life on Spotify: https://open.spotify.com/show/5NTGdrtMZv8JcxpUBcdREx
The Strenuous Life on Stitcher: https://www.stitcher.com/podcast/stephan-kesting/grapplearts-radio-podcast
Cheers,
Stephan Kesting
This video is part of our back pain program and is designed to help you try and attack that back pain we all suffer from in jiu jitsu. Take some time in the positions, listen to the details and enjoy doing something restorative and not too intense.
Yoga for BJJ is designed to help people improve themselves on and off the mats. Using yoga specific stretches and flows that are relevant to jiu jitsu to help you increase your flexibility, rate of motion, balance and injury prevention.
Whether you are grappling once or twice a week or a full time athlete we like to make sure we have videos for everyone so if you need the complete startup program or our “yoga for rocks” program or even our yoga for 40+ series we have it waiting for you.
We offer 300+ videos organized into programs. They include tutorials and they cover all of those areas that grapplers need to work on the most. Stiffness in the lower back, hips, hamstring, shoulders, neck, legs… can all be a thing of the past.
We don’t offer magical results, but feedback from 1000+ members and our experience makes us confident that you can extend your career on the mats with consistent yoga practice.
Try one of the free classes on our channel then head over to www.yogaforbjj.net and sign up to unlock video programs specific to your needs and start improving yourself today.
New videos every week for grapplers that want to optimize the body for BJJ and life!
– Train smart – Fight Forever
MORE OF THIS? Join us 👇
Lockdown special: https://yogaforbjj.live/special If you would like a FREE 30 day trial at Yoga for BJJ please head over to https://yogaforbjj.net/orders/customer_info?o=25709 and take part in our Lockdown deal, we are offering a free 30 days and then charging only $10 a month until the lockdown periods end.
Here is the full body flow class from the live session Sebastian did on Easter monday. We have more flow classes available at www.yogafrobjj.net
This is a full body yoga flow and is a great class to use on a day off, as a warm up before training or a cooldown for after. Stretching tight muscles and sore areas feels amazing and will help you as an athlete. If you have any questions please leave them in the comments.
Yoga for BJJ is designed to help people improve themselves on and off the mats. Using yoga specific stretches and flows that are relevant to jiu jitsu to help you increase your flexibility, rate of motion, balance and injury prevention.
Whether you are grappling once or twice a week or a full time athlete we like to make sure we have videos for everyone so if you need the complete startup program or our “yoga for rocks” program or even our yoga for 40+ series we have it waiting for you.
We offer 300+ videos organized into programs. They include tutorials and they cover all of those areas that grapplers need to work on the most. Stiffness in the lower back, hips, hamstring, shoulders, neck, legs… can all be a thing of the past.
We don’t offer magical results, but feedback from 1000+ members and our experience makes us confident that you can extend your career on the mats with consistent yoga practice.
Try one of the free classes on our channel then head over to www.yogaforbjj.net and sign up to unlock video programs specific to your needs and start improving yourself today.
New videos every week for grapplers that want to optimize the body for BJJ and life!
– Train smart – Fight Forever
This is the first video in the back pain program available at Yoga for BJJ.
If this helps you and you would like to continue your practice we have a *FREE 30 day trial* and then we are charging only $10 a month until the lockdown periods end. Please go to the link underneath for that deal. https://yogaforbjj.net/orders/customer_info?o=25709
The first day starts with a little disclaimer and some very relaxing stretches, interrupted by cat/cow. We’re not going to start off too crazy straight away, we’re approaching this slowly, but it doesn’t mean that you won’t feel great after the end of this class.
Yoga for BJJ is designed to help people improve themselves on and off the mats. Using yoga specific stretches and flows that are relevant to jiu jitsu to help you increase your flexibility, rate of motion, balance and injury prevention.
Whether you are grappling once or twice a week or a full time athlete we like to make sure we have videos for everyone so if you need the complete startup program or our “yoga for rocks” program or even our yoga for 40+ series we have it waiting for you.
Try one of the free classes on our channel then head over to www.yogaforbjj.net and sign up to unlock video programs specific to your needs and start improving yourself today.
New videos every week for grapplers that want to optimize the body for BJJ and life!
– Train smart – Fight Forever
Using this mobility drill can help with improving range of motion and decreasing stiffness in the shoulders and the mid and low back.
Make sure that you move within a comfortable range with is pain-free.
Adjusting the distance away from the wall will assist with amount of mobility/stretch.
Further distance from the wall = Less mobility requirement.
Closer to wall = more mobility requirement.
**If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!
***More videos and exercise tips at https://jiujitsutherapist.com
***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com
***Support the podcast and visit our podcast sponsor “Charlotte’s Web” at www.charlottesweb.com and use the promo code Chewjitsu to get 15% off of your total CBD and product purchase!
***Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description
In this video I do a brief review of a book that I have found very useful and helpful in treatment of back pain, “The Back Mechanic” by Dr. Stuart McGill, PhD.
This book is great because it explains the structure and function of the back, how to assess your own back, as well as treatment strategies.
As always, I recommend seeing a specialist regarding your injuries but this book is a solid resource for gaining more knowledge about low back issues.
You can check out a copy here: https://www.amazon.com/Back-Mechanic-Stuart-McGill-2015-09-30/dp/B01FKSGJYC/ref=sr_1_1?crid=36LUMO5ZF562D&keywords=the+back+mechanic+by+stuart+mcgill&qid=1575980237&sprefix=the+back+mech%2Caps%2C165&sr=8-1
**If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!
***More videos and exercise tips at https://jiujitsutherapist.com
***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com
***Support the podcast and visit our podcast sponsor “Charlotte’s Web” at www.charlottesweb.com and use the promo code Chewjitsu to get 15% off of your total CBD and product purchase!
***Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description
I have been dealing with a tight and stiff lower back lately, especially when performing trunk rotation.
I have felt a lot of stiffness and limited motion but with working this sequence of exercises into my warm-up and recovery routine I have noticed significant improvement in my mobility as well as pain levels.
It has helped with my guard retention as well which has been an added bonus!
*** Check out my new warm-up series that was created specifically for grapplers!
The warm-up includes dynamic movements, stretches, range of motion exercises, muscle activation exercises, and a bunch more content that I have used myself and with my training partners to allow for an effective and useful warm-up to keep you healthy and training.
Purchase the complete warm-up product at https://jiujitsutherapist.com/product…
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***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!
***More videos and exercise tips at https://jiujitsutherapist.com
***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com
***Support the podcast and visit our podcast sponsor “Charlotte’s Web” at https://www.charlottesweb.com/ and use the promo code chewjitsu10 to get 10% off of your total CBD and product purchase!
***Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description
Do you deal with MMA incurred injuries? If so, this video is for you! In this clip coach Zahabi discusses various injuries common in MMA. He also gives advice on how to deal with, and prevent them. He talks about the book “Becoming a Supple Leopard” by the author and coach Kelly Starrett, using many examples from it for it’s advanced insight into: Resolving Pain, Preventing Injury, and Optimizing Athletic Performance.
Train at Tristar Gym contact Tristar dorms at tsdorms@gmail.com let us know what date you would like to come down and receive a quote for your stay.
checkout timtam.tech they make the worlds best deep tissue therapy device.
checkout jujiclub.com and pick up my instructional video on Reverse De La Riva Lockdown position.