I’ve received some questions about what to do regarding a stiff lower back from grappling. One piece of the puzzle is to have a decent warm up and to get your body primed to move.

Here are a few of the movements that I am utilizing as part of my warm up for BJJ.

I have made some modifications to the movements for my preference and you can adjust and add as needed. Again this is a limited routine showing a few useful movements I like.

My recommendation is to try these movements out, see what feels tight or what doesn’t, and then go from there to create a routine or movements that are useful for you and your needs.

If you want the full warm-up, head over to https://www.grapplingrx.com/ and use Code 20OFF to get 20% off your purchase
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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

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: QBIMHYLSNEU2FUHR

Elbow gapping to reduce stiffness in the elbow joint.

Song Code: LDU28RGFGZT8Y95R

Hip Mobility Drill For Jiu-Jitsu: Part 2

90-90 Leg Lifts

Begin in the 90-90 Position.
Move into your end-range by moving your chest towards the leg you are focused on, and then slightly move away to allow for some available movement of the hips.

Keep a braced and stiff upper torso and focus on actively lifting the front leg 5-10 reps of 5 seconds. Then perform actively lifting the back leg 5-10 reps for 5 second holds.

This will help close the gap between passive hip motion (the ability to move your leg without using your muscles) and active hip motion (using your muscles to move the hip through or to a specific motion).

The more active control you have over your hips, the better function and capability, and ultimately control you will have over your joint.

Song Code: LWJDZQA7FQF2ZIDV

The Technical Stand-Up is one of the basic movements in BJJ and is vital for self-defense.

In this video, I help you problem solve a few ways that can help with hip mobility and positioning that can make this technique easier.

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

***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

***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 sponsors “Charlotte’s Web” at https://bit.ly/31HEWoT and use the promo code Chewjitsu to get 15% off of your total CBD and product purchase!

Also check out some awesome Jiu-Jitsu gear at https://epicrollbjj.com/ and use the promo code Chewjitsu at get 15% off your total 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

This movement drill combines the basic sit-through with a “Table Top” position.
The “Table Top” position is a great way to counter-balance the effects of BJJ.

It allows the muscle and joints to open up and place emphasis on the muscles that work opposite of the constantly tight and engaged muscles in BJJ.

This movement drill is important to promote good function and health throughout the body and joints with working towards full range of motion.

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

***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

***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 sponsors “Charlotte’s Web” at https://bit.ly/31HEWoT and use the promo code Chewjitsu to get 15% off of your total CBD and product purchase!

Also check out some awesome Jiu-Jitsu gear at https://epicrollbjj.com/ and use the promo code Chewjitsu at get 15% off your total 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

The “90-90” position is one that I have found to be one of the most beneficial for Jiu-Jitsu.

Simply, it checks A LOT of boxes. This position can improve internal and external rotation, protects the hips, knees, and even the low back from injury, and will make your S-Mount in BJJ better in your ability to safely get into the position, maintain position, and go for submissions from the position.

In this video we work primarily on the back leg which can be focused on working the Internal Rotation component of hip mobility.

We start with a basic stretch, then a muscle activation exercise, and end with the most difficult portion where we hover the hip and not only activate the muscle around the hip, but get a dynamic stretch as well.

This position is also one that I delve into in my new course “Grappling-RX – Optimized Hips.” Find out more about my brand new course at https://www.grapplingrx.com/optimizedhips

***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!

Also offering on-line virtual consulting as well! Learn more: https://jiujitsutherapist.com/consulting

***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 sponsors “Charlotte’s Web” at www.charlottesweb.com and use the promo code Chewjitsu to get 15% off of your total CBD and product purchase!

Also check out some awesome Jiu-Jitsu gear at www.epicrollbjj.com and use the promo code Chewjitsu at get 15% off your total 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