jitseasy

Try This Instead of Stretching For Better Hip Mobility

Gary Berger — Wed, 28 Jun 2023 17:55:54 +0000

If you have tried stretching your hips for months without much progress, then it’s possible that you may have weakness instead of tightness in your hips.

This sequence focusing on improving the mobility of the hip joint and using some activation and strengthening exercises to create stronger and more mobile hip joints.

Hip CARs 1-2 sets of 5 reps
End-range lift offs: 2-3 sets of 5-10 reps
Resisted Marches: 2-3 sets of 5-10 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/
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90-90 Back Leg Lifts With Rotation #shorts

Gary Berger — Wed, 24 May 2023 16:24:23 +0000

90-90 Back Leg Lift with Rotation

This mobility drill improves hip muscle activation, end-range control, and hamstring flexibility.

End-range activation and mobility drills are excellent for improving joint and muscle function.

Super useful drill for BJJ and grappling!

2 sets of 5-10 repetitions

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Hip Rotation Mobility For Jiu-Jitsu #shorts

Gary Berger — Wed, 03 May 2023 16:00:14 +0000

Hip activation to promote and improve rotation.
2 sets of 5-10 repetitions with 5 second holds.

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Fix Tight and Weak Hips Part 3 – Side-Lying Resisted Clam Shells #shorts

Gary Berger — Thu, 27 Apr 2023 16:30:04 +0000

How To Fix Tight and Weak Hips (Part 3) – Side-Lying Resisted Clam Shells

Use a band to help recruit the top hip while stabilizing on the bottom leg and forearm.

This exercise is a great way to activate the hips and work stability.

2-3 sets of 8-12 reps

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Fix Tight and Weak Hips – Part 2- Standing Resisted Clam Shells #shorts

Gary Berger — Fri, 21 Apr 2023 14:37:38 +0000

How To Fix Tight and Weak Hips – Part 2 – Standing Resisted Clam Shells

When you’re dealing with tightness and weakness in the hips, adding a balance component to the training is great for muscle recruitment as well as incorporating a band.

This exercises checks a lot of boxes because you are adding a “closed-chain” (foot planted on the ground) exercises for stability and balance as well as an “open-chain” (foot not connected to a surface) for muscle activation.

This is a tough and very useful stability and general leg strengthening exercises important for healthy hips.

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Hip Mobility Drill For Jiu-Jitsu Part 2 #shorts

Gary Berger — Mon, 26 Sep 2022 18:36:18 +0000

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.

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BJJ Q&A – Advice On How To Improve Hip Mobility #shorts

Gary Berger — Wed, 01 Jun 2022 15:43:23 +0000

In this clip, I share some advice on how to improve hip mobility.
Useful for joint mobility and flexibility also.

Links to some useful videos:

Full Body CARS https://youtu.be/6p1OHgpmVwU

Hip 90-90 Drill https://youtu.be/yUgMLcDiZq0

Single Leg RDL https://youtu.be/9RwFpFT_ve0

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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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Quick Tight Groin Fix (For BJJ)

Gary Berger — Fri, 14 May 2021 19:00:11 +0000

Here is a 2-step way to deal with groin/inner thigh tightness.
Part one is adductor rocking for dynamic groin stretch followed by part two which is a way to activate the opposing muscles (outer hip) to help with better muscle symmetry around the hip joint which will help with better function of the hip.

Check out the video and post any questions you have below!

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***Check out my courses available now at
https://www.thejiujitsutherapist.com/

Use the Code 20off to get 20% off of your purchase!

***If you are in the Louisville area or interested in working with me remotely for your recovery or injury-prevention needs, then head over to https://www.thejiujitsutherapist.com/ or send me a message!

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The Best Hip Opener For Tight BJJ Hips

Gary Berger — Wed, 16 Dec 2020 17:30:03 +0000

In this series I demonstrate a hip opener with some bonus movements that make the technique much more effective.

By incorporating multiple plane movements allows for a more complete and effective mobility exercises.

Then we combine the overhead reach which adds a component of trunk mobility which provides a more thorough and complete mobility exercise.

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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 Chewjitsu30 to get 30% off of your total CBD and product purchase!

Check out some awesome Jiu-Jitsu gear at https://epicrollbjj.com/ and use the promo code Chewjitsu30 at get 30% off your total purchase!

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Loosen Tight Hips With This Quick Movement Flow (Great For BJJ)

Gary Berger — Tue, 08 Sep 2020 20:30:04 +0000

This video clip was taken from the update to my Grappling RX – Optimized Hips Course. You can find the full video included in the course at https://www.grapplingrx.com/optimizedhips.

This basic movement flow is called a “Bear Sit” to “90-90” position and is a quick and simple hip opener for tight hips and muscles.

As a dynamic movement, you are not only stretching the hips and surrounding muscles but you are engaging the muscles and getting the areas primed for movement. It literally takes a few minutes to notice a change in the mobility of your hips.

These are movements that are from the Kinstretch course that I took and is a joint training system that I am not only trained in but use regularly to improve my own hip health.

I will be offering in-person and on-line classes coming up soon.

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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 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

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