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Welcome to our Yoga for Brazilian Jiu-Jitsu (BJJ) series! In this video, we’ll guide you through a soothing 10-minute yoga sequence specifically designed to release tension and stretch tight shoulders, perfect for grapplers looking to enhance their flexibility and mobility on the mat. Whether you’re a seasoned practitioner or new to yoga, these gentle yet effective poses will help alleviate stiffness and promote better range of motion, enabling you to perform your best in BJJ training and competitions. Join us on the mat and let’s unlock greater ease and comfort in your shoulders together!

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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.

Effective Mobility and Warm Up for the Knees

Try these mobility drills to improve knee health, mobility, and warm up the knees.

5 reps per exercise at a slow pace.

In this clip, I share some advice on how to improve hip mobility.
Useful for joint mobility and flexibility also.

Links to some useful videos:

Full Body CARS https://youtu.be/6p1OHgpmVwU

Hip 90-90 Drill https://youtu.be/yUgMLcDiZq0

Single Leg RDL https://youtu.be/9RwFpFT_ve0

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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

In this video, I combine two of my favorite and most effective hip mobility techniques: Hip CARs with a mobilization using a band.

If you’ve checked out any of my hip videos, you would have most likely stumbled across hip CARs (controlled articular rotations). These are essentially an exercise consisting of a very specific type of hip circle that I use for a warm-up, mobility, and general hip health.

However, you may sometime get pinch points (painful parts of the movement) in the joint.

I have used “hip mobilizations” in previous videos where I use a monster band or a belt to help perform a “joint mobilization” which allows for improved space in the joint and results in more usable space, decreased pain, and more motion.

This exercise is a “mobilization with movement,” and it’s one of the most effective ways to get a joint both moving and feeling better.

Check out the video with one of the absolute best and “bang-for-your-buck” hip exercises that I have utilized to help my hips feel EVEN better.

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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

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I wanted to share the idea of “joint gapping.” It’s a simple way to create more space in a stiff or tight joint to help with movement.

Essentially, you can use a towel or another object to act as a fulcrum to create a gapping or spacing in the joint.

When a joint is stiff, specifically a “hinge joint” (think of a hinge on the door-opening and closing) such as the elbow and knee, you can see how placing a towel between the joint were the joint bends can create a fulcrum and a gapping to make space.

So if you’re dealing with an elbow injury or a stiff elbow joint, check out the Grappling RX – Elbow Rehab Course to get a step-by-step proven approach to mobility, strength, and return to sport.
https://www.thejiujitsutherapist.com/sales-page

And if you’re dealing with some stiff knees, and having problems sitting back on the heels, then Grappling RX – How To Sit Back On The Heels will be the perfect course to improve your kneeling position and improving your base for BJJ (which will make you more stable and more difficult to sweep).
https://www.thejiujitsutherapist.com/sales-page-f6373600-49fd-4227-91fb-dac86d583bac

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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

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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.

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

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The Segmental Cat-Cow exercise is a slight, but very useful variation on the traditional exercise. We utilize the segmental approach to address each joint in the spine.

The idea is to focus on proper movement through each joint of the spine to allow for a more complete movement and ensure that each segment is moving adequately to limit compensation at other areas and to promote spinal health.

Great as a warm-up and a cool-down sequence. A go-to movement for me and should be one that you utilize as well.

If you want to learn more about specific joint training 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.

For 20% off of all of my courses use the promo code 20off and head over to https://www.thejiujitsutherapist.com/store

I received a question on Youtube on how to address inner hip/groin pain. I didn’t get much information on the mechanism of injury, how the injury occurred, or how long the pain has been there so this video is meant to encompass just a few of the techniques that can be used. Trial and error will be something to keep in mind as some techniques may be more effective than others.
I would start with gentle range of motion and movement in the area to a comfortable range. Gradual progression to stretching exercises. Also do the exercises to comfort and discontinue if pain increases. Seeing a medical professional is always a great idea if symptoms do not improve.
I break down a few of the techniques that I have demonstrated throughout some of the videos on the channel and picked the ones that could get some results and improvement.
Make sure to think about the body as a whole and not just look at the hip for treatment, but also address the low back as well as the knee for possible dysfunction or causes of pain at the hip.
The video for using a voodoo band to floss the hip: https://youtu.be/6heuJUtuL0Y

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