3-Step Approach To Fix Tight Ankles

Gary Berger — Tue, 18 Aug 2020 19:02:52 +0000

Tightness and stiffness in the ankles can be a significant limitation in your squatting mechanics and specifically squatting depth, it can effect your ability to sit back and maintain proper posture when in your opponent’s closed-guard, and also be a factor in how well you can use your feet as “hooks” to control your opponent during training.

Having a thorough and complete approach will check the boxes to ensure that you address the tight muscles, improve joint mobility in the ankle, and also begin the process of maintaining your new ankle mobility by activating the muscles and strengthening in your newly obtained range of motion.

***Interested in further improving your hips? Check out the hip course that is built around improving hip heath, then check out the hip course I have created specifically for grapplers https://www.grapplingrx.com/optimizedhips

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Improve Hip Mobility and Hamstring Flexibility With One Technique

Gary Berger — Wed, 17 Jul 2019 17:35:01 +0000

With training jiu-jitsu, our hips frequently get compressed or we have have been tensing up the hips and hamstring muscles while training which can lead to tightness, stiffness, and even pain.

In this video, I demonstrate a great way to address tight hips and hamstrings.

This technique uses two “Monster Bands” which are thick rubber bands. We start with a hip mobilization to stretch and loosen up the tight hips. This mobilization is great at working out any tightness or pinching at the front of the hips.

Then you will incorporate the second resistance band and bring the leg up to elicit a hamstring stretch. This is a more complete and more effective stretch that not only loosens up the hips but addresses tight hamstrings as well.

You can hold for 10-15 seconds for 3-5 repetitions if you are using this technique as a warm up prior to training or increase the hold times to 30-60 seconds for a cool-down or post-training stretch.

In the video I use a “Rogue Monster Band” but you can find similar items on Amazon.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://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!

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