jitseasy

3 Easy Shoulder Warm-Up Exercises With A Band #shorts

Gary Berger — Sun, 12 Mar 2023 17:16:25 +0000

3 Easy warm up exercises for the shoulders.

1. Pull Aparts x15
2. Shoulder External Rotation x 15
3. Chest Press with Scapular Protraction x15

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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.

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Fix Tight Forearms From BJJ #shorts

Gary Berger — Thu, 23 Feb 2023 17:30:06 +0000

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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***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

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One Of The Most Important Knee Exercises You Need To Start Doing – Part 3 #shorts

Gary Berger — Sun, 19 Feb 2023 18:09:41 +0000

One of the most important knee exercises that you need to start doing today – Part 3

Shin Rotations are an integral part of knee health as your knee not only bends and straightens, but also has a rotational component.

It’s important to improve the rotational mobility, strengthen at the end-ranges, as well as strengthen throughout the available range of motion. Strengthening with this weeping movement is important for knee health and stability.

2 sets of 5-10 reps at a slow and controlled pace is a good place to start.

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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

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One Of The Most Important Knee Exercises You Need To Start Doing – Part 2 #shorts

Gary Berger — Sat, 18 Feb 2023 17:30:03 +0000

One of the most important knee exercises that you need to start doing today – Part 2

Shin Rotations are an integral part of knee health as your knee not only bends and straightens, but also has a rotational component.

It’s important to work the rotation but also strengthen at those end-ranges of motion. Injuries happen when your joint gets taken past its mobility and capacity to move so strengthening at end-ranges allows improved resiliency and can give you that bit of extra time to tap and save your knee.

Work on isometric resistance at end-ranges. Begin with shorter hold times and gradually increase hold times and the applied resistance. This must be done gradually and without pain.

2 sets of 5-10 second holds is a good place to start.

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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

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One Of The Most Important Knee Exercises You Need To Start Doing – Part 1 #shorts

Gary Berger — Fri, 17 Feb 2023 17:30:06 +0000

One of the most important knee exercises that you need to start doing today!

Shin Rotations are an integral part of knee health as your knee not only bends and straightens, but also has a rotational component.

If you think about it, many of the knee injuries we see in grappling are meniscus injuries which can occur through a rotational force on the foot or ankle which will cause a rotation on the knee.

Start with these shin rotations as a warm up or mobility training exercises.

2 sets of 5-10 second holds is a good place to start.

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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

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Top 5 Recovery Exercises After BJJ Training #shorts

Gary Berger — Tue, 14 Feb 2023 16:13:31 +0000

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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***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

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Warm Up Tight Shoulders With Half Kneeling Shoulder Circles #shorts

Gary Berger — Tue, 03 Jan 2023 19:14:14 +0000

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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***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

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Half Kneeling Open Book Stretch For Better Shoulder and Back Mobility #shorts

Gary Berger — Thu, 29 Dec 2022 15:06:08 +0000

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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***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

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2 Exercises To Improve Shoulder Mobility Using A Belt #shorts

Gary Berger — Tue, 25 Oct 2022 16:00:03 +0000

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

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Warm Up For BJJ With 3-Way Pull Aparts #shorts

Gary Berger — Tue, 18 Oct 2022 16:00:11 +0000

The 3-Way Pull Aparts are an important exercise to activate the muscles in the mid back prior to working out.

This sequence is useful in warming up the shoulders and recruiting these muscle groups to help with your training sessions.

Start by creating a light amount of tension in the band.
Retract the shoulder blades (squeeze shoulder blades together.

Pull band apart.

When transitioning to the diagonal pulls, maintain constant tension on the band.

Focus on not shrugging the shoulders.

2 sets of 5 reps (1 rep = horizontal and 2 diagonal pulls), 2-3 second holds

Song Code: O2IJUEI61U4ZFFWM

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