jitseasy

Low Back and Hip Mobility Warm Up For Grapplers

Gary Berger — Fri, 29 Dec 2023 19:30:49 +0000

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

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Full Body Mobility/Warm Up For BJJ #shorts

Gary Berger — Fri, 29 Sep 2023 15:00:16 +0000

Full body mobility routine.
Perform 3-5 times per exercise.

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Tight Wrists? Try Wrist Rocks #shorts

Gary Berger — Wed, 13 Sep 2023 16:55:26 +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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Tight Back? Try the Open Book Stretch #shorts

Gary Berger — Thu, 07 Sep 2023 16:50:38 +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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Use A Resistance Band To Release Tight Shoulders

Gary Berger — Fri, 01 Sep 2023 16:30:10 +0000

Using a resistance band can be really helpful as part of a warmup and activating the muscles in the shoulders to get you prepped for training and lifting. Check out the sequence with Shoulder Dislocates as well as 3-Way Pull Aparts.

1-2 sets of 5-10 repetitions

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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

***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: 3FCBTXPB7O9IHQU4

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Back and Shoulder Mobility and Warm-Up For BJJ

Gary Berger — Wed, 17 May 2023 16:57:33 +0000

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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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

***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: EJPPL0U2RLEIFGFI

The post Back and Shoulder Mobility and Warm-Up For BJJ appeared first on jitseasy.