jitseasy

Improve Shoulder, Back, and Hip Mobility This Movement #shorts

Gary Berger — Tue, 28 Feb 2023 17:30:04 +0000

Prone Scorpion is a great exercises for stretching the chest, improving back rotation, and opening up the hips.

5-10 reps for 5-10 second holds

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Shin Box Drill For Hip Warm Up #shorts #bjj

Gary Berger — Fri, 24 Feb 2023 19:55:39 +0000

One of my favorite warm-up movements is the Shin Box drill.
It helps warm up and activate the hips which is great for grapplers and has some good carryover to helping establish good Jiu-Jitsu mobility.

Try a couple of rounds for 30-60 seconds.

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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/
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Fix Tight Forearms From BJJ #shorts

Gary Berger — Thu, 23 Feb 2023 17:30:06 +0000

DEALING WITH TIGHT FOREARMS AND WRISTS AFTER JIU-JITSU TRAINING…then check out this quick sequence to stretch the forearms and wrists.

Try wrist rocking to improve wrist mobility as well as to stretch and release tight forearm muscle from gripping.

Start with the easiest version with fingers forward and then advance to divers pointed out, and also fingers pointed back.

Perform each sequence 5 repetitions for 5-10 second holds.

Make sure to perform these movements to comfort.

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Top 5 Recovery Exercises After BJJ Training #shorts

Gary Berger — Tue, 14 Feb 2023 16:13:31 +0000

5 Easy Recovery Exercises After BJJ Training

Hamstring Stretch (if you don’t feel a stretch, move closer to wall or use a belt around foot to lift leg) x 2 minutes total

Butterfly Stretch x 2 minutes total

Figure-4 Stretch x 2 minutes per side

Hip Internal Rotation Stretch x 2 minutes per side

Diaphragmatic Breathing – make exhale longer than inhale x 3-5 minutes

These are some of the exercises I like to do after training. Longer hold times after training is helpful to relax the muscles and good for recovery. Focus on breathing throughout the exercises to get into a comfortable stretch and make sure not to go into pain.

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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Squat Mobility Flow For Tight Hips and Ankles #shorts

Gary Berger — Thu, 09 Feb 2023 14:31:14 +0000

Squat Mobility Flow For Tight Hips and Ankles

Squat Squat With Rocking Squat With Knee Extensions Squat With Overhead Reach

The squat is so important for so many reasons. Weight lifting, BJJ, and for the ability to perform normal daily tasks. It’s important to work on your squat and get into a squat on a daily basis.

Go through the flow 3-5 times.

Hold the stretches (rocking, knee extension, reach) 5-10 seconds.

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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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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Warm Up Tight Shoulders With Half Kneeling Shoulder Circles #shorts

Gary Berger — Tue, 03 Jan 2023 19:14:14 +0000

If you’re dealing with tightness in the shoulders or the back, or need a useful shoulder/back warm-up, then try the Shoulder Wall Circles.

Start in half kneeling with a yoga block between the far knee and wall.

Keep contact with wall with near side arm.

Slide arm up against wall and then rotate palm to wall when arm is overhead. Then return to start position.

Perform 5-10 reps for 3-5 second holds on both sides.

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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Half Kneeling Open Book Stretch For Better Shoulder and Back Mobility #shorts

Gary Berger — Thu, 29 Dec 2022 15:06:08 +0000

Half Kneeling Open Book Stretch

Start in half kneeling with a yoga block between the far knee and wall.

Keep contact with wall with near side arm.

Reach out and back with other arm for a great chest opener and trunk mobility movement.

Perform 5-10 reps for 3-5 second holds on both sides.

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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3 Solo Drills To Improve Your Triangle Choke #shorts

Gary Berger — Fri, 16 Dec 2022 16:23:23 +0000

How To Improve Your Triangle Choke With 3 Solo Drills

1. Bridge with knees to chest with exercise ball (2-3 sets x 10 reps)
2. Figure-4 stretch with exercise ball (5 x 15 seconds)
3. Solo Triangle Drill (2-3 sets x 10 reps)

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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Hip Mobility Drills For Jiu-Jitsu – Part 3 #shorts

Gary Berger — Mon, 28 Nov 2022 20:16:50 +0000

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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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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2 Exercises To Improve Shoulder Mobility Using A Belt #shorts

Gary Berger — Tue, 25 Oct 2022 16:00:03 +0000

Grab a belt and lie face down.

Create tension by pulling the belt apart.

Squeeze shoulder blades down and in “towards your back pockets” and lift hands off of the mat. 2 sets of 10 reps.

Then repeat the same process but try to pull the belt down behind your head (this will be difficult if your shoulders are tight) 2 sets of 10 reps.

Song Code: H3OMDN9EAV5V82S6

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