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

Pigeon Stretch with rotation is useful for mobility and activation of the hip.

If you are dealing with tension or tightness in the front of your hips and think thats it’s due to “tight hip flexors,” then the “Thomas Test” is what you need to try. A feeling of tension or tightness in the front of the hips does not necessarily mean that you have tight muscles…and this test will help clear that question up.

The Thomas Test is used to assess the Iliopsoas muscle at the front of the hip (hip flexor muscle), Rectus Femoris muscle at the front of the thigh (quad muscle), and Tensor Fascia Lata (outer hip muscle). All of these muscles can contribute to mobility issues and problems at the hip.

Check out the video to learn how to do the assessment for yourself and find out if you have true tightness in the hips.

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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/
Code 20off will get you 20% off your purchase

Song Code: PP8T78LVMIN7QEUT

In this sequence, I take my training partner “Adam” through one of the best stretching and mobility sequences for groin tightness using the Butterfly Stretch position.

Adam has had recurrent tightness in the groin and inner thigh which has led to pain, limited hip motion, and has impacted his BJJ training.

In this video, he makes a drastic improvement in his hip mobility in under 5 minutes using the techniques we went over!

I apply FRC (Functional Range Conditioning) principles into the treatment which have been an integral and very effective part of my one-on-one training.

If you are interested in learning more, check out my on-line consults to see if working with me to improve your joint health and mobility is right for you!

It has for sure been a game changer for the people I work with!

***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

***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

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

Hip tightness and pinching in the hip joint can be a limiting factor in movements such as squatting or when getting into specific jiu-jitsu positions as well.

I started using the “Bear Crawl” position with a band to address this issue. This technique is great because it addresses the hip joint on multiple levels.

First the joint moves through its available range actively, then the mobilization band is used to focus on the hip capsule addressing the “joint glide,” as well as to create additional space in the hip joint to give clearance from the tissue pinching up into the capsule, and third the muscles surrounding the hip are activated allowing the muscles to fire and wake up which provides for a more complete and thorough technique that actually works well and quickly.

Here is a link to some monster bands that work pretty well https://www.amazon.com/dp/B00NAPYKRG/ref=as_sl_pc_qf_sp_asin_til?tag=jiujitsupt-20&linkCode=w00&linkId=c65b1520d9eaf4232acf670de775d708&creativeASIN=B00NAPYKRG

***Interested in further improving your hips? Check out the hip course that is built around improving hip heath, then check out the hip course I have created specifically for grapplers 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