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.

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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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Hip Mobility For BJJ: Part 3 #shorts

Gary Berger — Thu, 10 Aug 2023 19:42:31 +0000

Hip Mobility Drill For Jiu-Jitsu: Part 3

Begin in the hands and knees (quadruped) position.

Keep a braced and stiff trunk.

1. Hip Cars x5 on each leg

2. Fire Hydrant x5 on each leg

3. Hip Extension (knee bent) x5 on each leg

4. Hip Rotations (hip extended) x5 on each leg

The more active control you have over your hips, the better function and capability, and ultimately control you will have over your joint. Actively moving into your end-ranges and engaging the muscles is a great way to get your body prepared for training.

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Hip Mobility Drill for BJJ – Lift Offs #shorts

Gary Berger — Tue, 08 Aug 2023 16:00:19 +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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Use The “90-90” Position For Better Hip Mobility For BJJ #shorts

Gary Berger — Fri, 28 Jul 2023 19:21:04 +0000

1. Hip External Rotation (foot down)
2. Hip Internal Rotation
3. Hip Switches

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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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Leg Lifts With Rotation #shorts

Gary Berger — Tue, 23 May 2023 15:46:54 +0000

90-90 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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3 Exercises To Open The Hips For BJJ #shorts

Gary Berger — Thu, 11 May 2023 16:00:43 +0000

3 Exercises To Open The Hips (Tight Groin Fix)

1. Wide Stance Side Leans x5 repetitions
2. Kneeling Lateral Lunge x5 repetitions
3. Adductor Rock Backs x5 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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Dynamic BJJ Hip Warm-Up With Hip Switch #shorts

Gary Berger — Tue, 02 May 2023 17:48:46 +0000

Try this hip switch drill to improve hip rotation and warm up the hips for BJJ.

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Fix Tight and Weak Hips Part 4 – Hip Airplane #shorts

Gary Berger — Fri, 28 Apr 2023 19:14:00 +0000

Try the hip airplane for a dynamic mobility and stability hip exercise

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