1. Hip External Rotation (foot down)
2. Hip Internal Rotation
3. Hip Switches
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1. Hip External Rotation (foot down)
2. Hip Internal Rotation
3. Hip Switches
Use a small weight to perform loaded shoulder CARs for a solid warm up and mobility exercises which will also help activate the shoulder muscles.
Shoulder opener for shoulder and back tightness.
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
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
10 repetitions for 5 second holds
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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
Thoracic Extension Over A Foam Roller – this exercise is great for opening up a stiff mid back.
2 sets of 5 repetitions
Try using a foam roller to dynamically stretch the hip flexors.
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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
Knees To Chest
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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: FDVSMTOXVXC5XCKO
If you’re dealing with stiff and achy knees, try this exercise.
Knee CARs (Controlled Articular Rotations) are a great warm up, cool-down, and generally a great mobility exercise.
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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: KBUKHITNXRC9UJ9K
Elbow gapping to reduce stiffness in the elbow joint.
Song Code: LDU28RGFGZT8Y95R
Try these 4 exercises if youβre dealing with neck tightness after BJJ training.
1. Chin tucks (10 reps, 3-5 sec holds)
2. Neck CARS (5 reps each direction-slowly)
3. Upper Trap Stretch (3 reps, 30 sec holds-both sides)
4. Levator Scap Stretch (3 reps, 30 sec holds-both sides)
Perform to comfort for all exercises.
Song Code: K1VMOU90EHEXDWP0
Lateral Leans (Wide Stance)β‘οΈ Half Kneeling Hip Opener β‘οΈ Adductor Rock Backs
5 repetitions for 5-10 second holds.
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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: VYVH891PEB30Y3PH
To have a healthy spine, you must have every joint move adequately and properly.
For example, if you have a spinal segment that is stiff, then it can result in compensation or even instability at another segment of the spine. So this is the importance of having each segment of the spine move properly.
If you find a segment of the spine that is stiff, you can use a band to provide feedback and bring attention to that area to assist with mobilization of the segment.
You can also perform this technique on various segment to assist with mobility.
I would recommend 5 reps for 5 second holds with 1-2 sets per area.
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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: OMN38AIAP0NTOMTL