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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.

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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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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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Unique Drill For Improved Hip Rotation (Knee Hinge Hovers)

Gary Berger — Mon, 15 Nov 2021 17:00:34 +0000

The 90-90 position is extremely useful and beneficial for hip mobility, and specifically rotation.

Once you are able to get into this position and get into some stretches and dynamic movements, you will notice the benefits.

This position is also beneficial for its variability. One specific exercise from the 90-90 are hovers.

In this video, I take you through a knee hinge hover exercise for some increased challenge for improved hip rotation.

I like to do 2 sets of 5-10 repetitions.

This is a sequence that I learned from the Functional Range Conditioning seminar and Kinstretch instruction from Functional Anatomy Seminars which I use with my clients on a regular basis.

***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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Fix Tight Forearms With A Lacrosse Ball

Gary Berger — Wed, 06 Oct 2021 16:30:05 +0000

With excessive gripping in grappling, you can develop tenderness and even tension/tightness in the forearm muscles. This technique of using a Lacrosse ball or roller to address trigger points (tightened/restricted muscles) can be helpful with recovery and reducing soreness.

Its vital to think of this concept in conjunction with an adequate warm-up, stretching, opposing muscle strengthening, and activity modification.

I prefer to do this after training, but can also be utilized before a training session as well.

If you feel this video was helpful, you can check out additional content in my series Grappling RX: Elbow Rehab available for 20% off with the code 20OFF at https://www.thejiujitsutherapist.com/store

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Use “Monster Walks” To Warm Up The Hips

Gary Berger — Fri, 24 Sep 2021 19:00:09 +0000

If you have a resistance band, here are a couple of simple and useful warm-up sequences to get the hips warmed up.

Monster Walks are a great way to activate the muscles around the hips to get you prepped for activity.

Side stepping, forward diagonal stepping, and backward diagonal stepping.

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If you want to learn more, reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.

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Improve Hip Rotation With This Effective Drill (Bear Sit to 90-90)

Gary Berger — Wed, 25 Aug 2021 16:00:33 +0000

This sequence is a vital movement to not only improving hip rotation (specifically external rotation), but also to get the hips ready for whatever activity you are ready to do.

This sequence can be done slowly with emphasis and attention brought to maintaining knee distance and muscle activation of the hips.

Perform 5 repetitions each way.

This sequence and much more can be found in Grappling RX-Optimized hips which you can get at https://www.thejiujitsutherapist.com/optimized-hips-sales-page and use the promo code 20off to get the course and any of the courses for 20% off.

Want to work with me and learn how to apply the Functional Range Conditioning System into your training coupled with my Physical Therapy techniques?

If you want to learn more about specific joint training reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.

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Fix Stiff Knees With CARs (One-Minute Mobility)

Gary Berger — Wed, 11 Aug 2021 20:00:08 +0000

Knee CARs (Controlled Articular Rotations) are a great warm up, cool down, and overall good mobility technique for tight and stiff knees.

Want to work with me and learn how to apply the Functional Range Conditioning System into your training coupled with my Physical Therapy techniques?

Pick up any of my courses for 20% off with the code 20off at https://www.thejiujitsutherapist.com/

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1 Minute Mobility Quadruped Hip CARs

Gary Berger — Wed, 04 Aug 2021 20:26:16 +0000

One of the best hip mobility exercises known as “Quadruped CARs,” can be used as a warm up, a way to create better hip work space, and improve hip function.

Want to work with me and learn how to apply the Functional Range Conditioning System into your training coupled with my Physical Therapy techniques?

Pick up any of my courses for 20% off with the code 20off at https://www.thejiujitsutherapist.com/

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