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Knee CARs (controlled articular rotations) are a great way to improve mobility in the knees and perform a warm up as well.

Perform 5 reps per side.

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

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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.

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Shoulder opener for shoulder and back tightness.

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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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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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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.

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The post How Fix A Stiff Mid Back (Part 2) – Shoulder Raises Over A Foam Roller #shorts appeared first on jitseasy.

Thoracic Extension Over A Foam Roller – this exercise is great for opening up a stiff mid back.

2 sets of 5 repetitions

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BJJ solo drill working on hip mobility with the hip switch into the combat base position.

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Get my free e-books: https://www.thejiujitsutherapist.com/e-books

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

Please use the code “JITSEASY10” for all your DVD & Digital Download orders at Digitsu bit.ly/2S9kMg4 to get 10% off (and help my channel out)! Thanks for the support
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