If you’re dealing with stiff shoulders, try these banded shoulder circles.
This exercise is great for mobility and muscle activation as part of a warm up.
You can also try them with a Jiu-Jitsu belt before class!
Perform 5-10 repetitions.

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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

An effective and useful knee mobility exercise and warm up are the knee CARs.

5 repetitions at a slow pace.

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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

One of the most effective and useful exercises for improving hip mobility and warming up the hips are the Side-lying hip CARs.

5 repetitions per side at a nice and slow pace working on gradually increasing the size of the hip circles.

Be mindful to keep the movement to comfort and no pain.

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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

One of my favorite warm-up movements is the Shin Box drill.
It helps warm up and activate the hips which is great for grapplers and has some good carryover to helping establish good Jiu-Jitsu mobility.

Try a couple of rounds for 30-60 seconds.

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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

DEALING WITH TIGHT FOREARMS AND WRISTS AFTER JIU-JITSU TRAINING…then check out this quick sequence to stretch the forearms and wrists.

Try wrist rocking to improve wrist mobility as well as to stretch and release tight forearm muscle from gripping.

Start with the easiest version with fingers forward and then advance to divers pointed out, and also fingers pointed back.

Perform each sequence 5 repetitions for 5-10 second holds.

Make sure to perform these movements to comfort.

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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: YKT7RML0JSLTYZZR

♦️5 Easy Recovery Exercises After BJJ Training♦️

♦️ Hamstring Stretch (if you don’t feel a stretch, move closer to wall or use a belt around foot to lift leg) x 2 minutes total

♦️ Butterfly Stretch x 2 minutes total

♦️Figure-4 Stretch x 2 minutes per side

♦️Hip Internal Rotation Stretch x 2 minutes per side

♦️ Diaphragmatic Breathing – make exhale longer than inhale x 3-5 minutes

These are some of the exercises I like to do after training. Longer hold times after training is helpful to relax the muscles and good for recovery. Focus on breathing throughout the exercises to get into a comfortable stretch and make sure not to go into pain.

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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

♦️Squat Mobility Flow For Tight Hips and Ankles♦️

Squat ➡️ Squat With Rocking ➡️ Squat With Knee Extensions ➡️ Squat With Overhead Reach

The squat is so important for so many reasons. Weight lifting, BJJ, and for the ability to perform normal daily tasks. It’s important to work on your squat and get into a squat on a daily basis.

Go through the flow 3-5 times.

Hold the stretches (rocking, knee extension, reach) 5-10 seconds.

If you’re dealing with stiff and achy knees, try this exercise.
Knee CARs (Controlled Articular Rotations) are a great warm up, cool-down, and generally a great mobility exercise.

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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: ZHSCKZSADJ4K9RFI

If you’re dealing with tightness in the shoulders or the back, or need a useful shoulder/back warm-up, then try the Shoulder Wall Circles.

Start in half kneeling with a yoga block between the far knee and wall.

♦️Keep contact with wall with near side arm.

Slide arm up against wall and then rotate palm to wall when arm is overhead. Then return to start position.

Perform 5-10 reps for 3-5 second holds on both sides.

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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: YTLUPS0BLKUTFZKJ

♦️Half Kneeling Open Book Stretch♦️

♦️Start in half kneeling with a yoga block between the far knee and wall.

♦️Keep contact with wall with near side arm.

♦️Reach out and back with other arm for a great chest opener and trunk mobility movement.

♦️Perform 5-10 reps for 3-5 second holds on both sides.

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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: Z7A6OI0DZOSQHGPH

How To Improve Your Triangle Choke With 3 Solo Drills

1. Bridge with knees to chest with exercise ball (2-3 sets x 10 reps)
2. Figure-4 stretch with exercise ball (5 x 15 seconds)
3. Solo Triangle Drill (2-3 sets x 10 reps)

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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: LTYJXPRNJUXLVB7C

Grab a belt and lie face down.

Create tension by pulling the belt apart.

Squeeze shoulder blades down and in “towards your back pockets” and lift hands off of the mat. 2 sets of 10 reps.

Then repeat the same process but try to pull the belt down behind your head (this will be difficult if your shoulders are tight) 2 sets of 10 reps.

Song Code: H3OMDN9EAV5V82S6

This is one of my favorite and best 💥 for your 💵 exercises – The World’s Greatest Stretch

This exercise works a bunch of different areas such as the neck, mid back, shoulders, and hips.

Perform 3-5 reps per side for 3-5 second holds.

Leg Swing ➡️ Hip Switch ➡️ Stand Up

A super effective and useful hip warm up or mobility drill for Jiu-Jitsu.

Great for before training or just to improve hip mobility and control.

Perform 10 reps each or set a timer and do 1 minute per drill for a couple of rounds.

Song Code: 9PCSGQV0YS9M9OQF

1) Thoracic Extension, 5-10 repetitions, 5 second holds

2) Kneeling Shoulder Flexion, 5-10 repetitions, 5 second holds

3) Thread The Needle, 5-10 repetitions, 5 second holds (both directions)

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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: 0CFRLJBCRTGVGJMD