jitseasy

10-Min Full-Body Warm-Up for Workout & Martial Arts Training

Gary Berger — Wed, 11 Dec 2024 15:14:52 +0000

Prepare your body for peak performance with this 10-minute yoga warm-up routine, ideal for athletes and martial artists. This quick, full-body warm-up includes dynamic stretching, muscle activation, and joint stabilization exercises to enhance flexibility, mobility, and strength. Whether you’re gearing up for a workout, martial arts class, or any intense physical activity, this warm-up helps improve circulation, range of motion, and muscle readiness. It also reduces the risk of injury and boosts mental focus, so you’re physically and mentally prepared to absorb new skills. Give your body the preparation it deserves with this essential, injury-preventing warm-up!

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Top Tips for Returning to BJJ After Injury or Surgery

Gary Berger — Fri, 08 Nov 2024 15:00:29 +0000

Returning to BJJ after an injury or surgery can feel overwhelming, but with the right approach, you can make a successful comeback! Whether you’re recovering from a minor injury or major surgery, these insights will help you get back to rolling safely and effectively.

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Stretch and Strengthen – Wrists and Ankles for BJJ

Gary Berger — Fri, 22 Mar 2024 08:05:34 +0000

In this Yoga for BJJ session, designed specifically for Brazilian Jiu-Jitsu practitioners, we focus on improving flexibility and strength in the wrists and ankles. Whether you’re a seasoned grappler or just starting out, enhancing mobility in these crucial joints can significantly benefit your performance on the mats and help prevent injuries. Join us as we guide you through a series of yoga poses and exercises aimed at increasing range of motion, stability, and resilience in your wrists and ankles. Incorporate this routine into your training regimen to enhance your BJJ game and support overall physical well-being.

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Neck Stretches For BJJ – Yoga for Brazilian Jiu-Jitsu

Gary Berger — Tue, 19 Mar 2024 08:51:22 +0000

For more classes head to www.yogaforbjj.net

Welcome to “Neck Stretches For BJJ,” a yoga session tailored specifically for Brazilian Jiu-Jitsu practitioners. In this video, we’ll guide you through a series of gentle yet effective stretches designed to release tension, improve flexibility, and enhance mobility in your neck and upper body. Whether you’re a seasoned grappler or just starting your BJJ journey, these exercises will help you prevent injuries, alleviate stiffness, and optimize your performance on the mats. Incorporate these stretches into your routine to support your overall well-being and excel in your BJJ practice. Join us on the mat and let’s nurture your neck for a stronger, more resilient game!

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BJJ Q&A – Finger Health In BJJ (Part 1/2) #shorts

Gary Berger — Wed, 04 May 2022 13:26:29 +0000

In this video, I answer a question about finger health for BJJ. Now there is no way to “prevent” injuries, however here are some ideas on to keep your fingers and hands as healthy as you can during training.

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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 Elbow Rehab Course available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

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8 Tips To A Quicker Recovery From Rib Injuries

Gary Berger — Wed, 01 Dec 2021 17:30:01 +0000

Rib injuries are some of the most difficult types of injuries to treat.
They hinder pretty much every aspect of movement and have a tendency to get re-injured easily and also tend to linger due to frequent re-injury.

Here are my 8 tips that will help speed up your recovery and get you back on the mats and back to normal life safely and with less risk of re-injury.

Here are some of the links to videos referenced:

Thoracic CARs https://youtu.be/1M5GxwuHmcs
Cat-Cow https://youtu.be/bKYGb1TgS6o
Open-Book Stretch https://youtu.be/zlCyo3h4TvI

Rotational Strengthening https://youtu.be/UH88rKzsD74

Diaphragmatic Breathing https://youtu.be/DTKbM_t1RN0

General Mobility for the thoracic spine and ribs https://youtu.be/hVfzCE3NgRQ

***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: 2GRS5OCOZEFPJSNS

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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

Song Code: CS2858GM5VPKHWSP

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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

Song Code: Q6QVOES4K9X14NET

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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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Check out my courses for rehab and injury-prevention for BJJ https://www.thejiujitsutherapist.com/store

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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3 Essential Core Exercises

Gary Berger — Fri, 17 Sep 2021 19:00:02 +0000

In this video I show some of the absolute best core stability exercises, “The McGill Big 3.” These exercises were created by Dr. Stu McGill and can be found in his book, “The Back Mechanic.”

Here is a quick explanation of each exercise and my reps and sets recommendations:

1. Modified Curl Up: 1 set, 5 reps, 3-5 sec holds

Lie your back with one knee bent and one knee straight, this puts your pelvis in a neutral position and the muscles of your core in an optimal alignment of pull to avoid strain on the low back. Place your hands under the arch of your low back and ensure that this arch is maintained throughout the curl-up. Start by bracing your abdomen and maintain alignment with the neck and upper back. Pick a spot on the ceiling and focus your gaze there, lift your shoulder blades off the floor and slowly return to the start position.

2. Side Plank: 1 set, 3-5 reps, 10-15 sec holds

Lie on your side and place your elbow directly under your shoulder. With your legs straight, place your top foot on the ground in front of your bottom foot. Maintain a neutral spine and try to keep the back straight (don’t forget to engage muscle around the shoulder blade).

3. Bird-Dog: 1 set, 5 reps, 5 sec holds

Start on your hands and knees with your hands under the shoulders and knees under the hips. Maintain a neutral spine. Lift your arm in front and kick your opposite leg straight back while keeping your hips level (avoid rotation). Return to the starting position and repeat on opposite arm and leg. That is one repetition.

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Check out my courses for rehab and injury-prevention for BJJ https://www.thejiujitsutherapist.com/store

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.

Song Code: OVTHVN6PVVVGK5OV

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