Bad posture and pain limit not only everyday life but will also make training jiu-jitsu difficult. Corrective exercises as well as mobility techniques are extremely important to prevent injury, improve function, and ultimately allow you to train harder and more frequently with less likelihood to get injured.

It is much easier to prevent an injury than it is recover from one.

This video has 3 techniques that are effective and very important to address your impairments and limitations and ultimately help prevent injury. Only perform these exercises to comfort.

1. Thoracic extension over a foam roller. 1-2 minutes

2. Archer exercise. 10 repetitions.

3. Standing trunk bends with arm reach. 10 repetitions.

If you are in the Louisville area and dealing with injuries, reach out at https://www.proformrehab.com/ to see how we can help you get back to training.

More videos and exercise tips at https://jiujitsutherapist.com

Check out The Jiu-Jitsu Therapist Podcast with great conversations on some big names in grappling and injury-prevention and training tips. https://itunes.apple.com/us/podcast/t…

Thanks to my sponsor Defense Soap. Check them out at http://www.defensesoap.com/

Check out the knee braces that I recommend for BJJ: http://www.shareasale.com/r.cfm?b=706..

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If you want to learn more about the High Baller, you can check it out here: http://www.highrollerofficial.com/index.php/fi-fi/

Dr. Jonathan Amato PT, DPT, OCS, CSCS is a Physical Therapist and Certified Strength and Conditioning Specialist. Dr. Amato joins the podcast to discuss his experience working with high level athletes, the techniques and treatment strategies that he finds most effective, and how he works with fighters in the UFC to help them stay healthy.

If you are in the Louisville area and dealing with injuries, reach out at https://www.proformrehab.com/ to see how we can help you get back to training.

More videos and exercise tips at https://jiujitsutherapist.com

Check out The Jiu-Jitsu Therapist Podcast with great conversations on some big names in grappling and injury-prevention and training tips. https://itunes.apple.com/us/podcast/t…

Thanks to my sponsor Defense Soap. Check them out at http://www.defensesoap.com/

Check out the knee braces that I recommend for BJJ: http://www.shareasale.com/r.cfm?b=706..

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Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

Kristian Woodmansee Kristian Woodmansee is a Brazilian Jiu-Jitsu black belt under Andre Galvao. He is a World No-Gi Champion, European No-Gi Champion, and Pan American Champion at brown belt. Kristian joins the podcast to discuss his start in BJJ, training under some of the best coaches in jiu-jitsu, winning a world championship, starting his own academy, and his plans for the future.

If you are in the Louisville area and dealing with injuries, reach out at https://www.proformrehab.com/ to see how we can help you get back to training.

More videos and exercise tips at www.jiujitsutherapist.com

Check out The Jiu-Jitsu Therapist Podcast with great conversations on some big names in grappling and injury-prevention and training tips. https://itunes.apple.com/us/podcast/t…

Thanks to my sponsor Defense Soap. Check them out at http://www.defensesoap.com/

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Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

This video is part of my soon to be released video e-book on Shoulder Health For BJJ. Its basically the exercises from my e-book in video format. This exercise is a progression of the basic rotator cuff strengthening exercise where the arm is at your side.

This variation is especially important to build healthy shoulders for grapplers and pretty much everyone.

Kimuras, Americanas, and Omoplatas are a few of the submissions that will attack the shoulders in this position of the arm and could compromise and injure the shoulder joint as well as the rotator cuff musculature.

These exercises are a way to help protect the shoulders, build essential strength to promote optimal shoulder function, and also prevent injury.

Doing these exercises does not mean that you should not tap from a submission or get your shoulder cranked, its always a smart idea to tap in order to prevent injury and continue training. But if your shoulder gets compromised and you are late to tap or the submission comes on quicker than expected, then these exercises can help reduce the risk of injury.

This is just one peice of the puzzle to have healthy shoulders, and is a great addition to an already solid healthy shoulder program.

If you are wondering how to get healthy shoulders, then check out my free e-book available now at www.jiujitsutherapist.com and request your free copy today!

If you are in the Louisville area and dealing with injuries, reach out at https://www.proformrehab.com/ to see how we can help you get back to training.

More videos and exercise tips at www.jiujitsutherapist.com

Check out The Jiu-Jitsu Therapist Podcast with great conversations on some big names in grappling and injury-prevention and training tips. https://itunes.apple.com/us/podcast/t…

Thanks to my sponsor Defense Soap. Check them out at http://www.defensesoap.com/

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Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

If you are returning to BJJ or any other activity, I always recommend a gradual return to sport. One of the pieces of advice I give out is to “limit the variables.” This basically means to decrease any external factors out of my control that can increase likelihood of re-injury.

Training in a safer environment to start with is a great idea. Following these steps will help get you back to training safely and with less likelihood for re-injury.

1.Drill independently – start with active movement drills and start rebuilding muscle memory.

2. Avoid painful positions – modify positions based on any pain or difficulty with performing a movement.

3. Partner drilling – start performing techniques with a partner performing light to no resistance. Get used to moving your partner’s body weight and getting the techniques down in a controlled environment.

4. Pass and defend drills – start active grappling with having certain positions in mind and stoping once someone gets a sweep or a submission.

5. Full grappling – still continue to choose your partners wisely, but get back to full training. Start with a few rolls and then increase the amount of training rounds gradually as your body adapts. If you have pain, modify or go back to an earlier step.

These are just general outlines and you may find yourself staying at one area/step longer than others, but the key is safety, preventing re-injury, and getting back to your previous level of function and skill.

If you are in the Louisville area and dealing with injuries, reach out at https://www.proformrehab.com/ to see how we can help you get back to training.

More videos and exercise tips at www.jiujitsutherapist.com

Check out The Jiu-Jitsu Therapist Podcast with great conversations on some big names in grappling and injury-prevention and training tips. https://itunes.apple.com/us/podcast/the-jiu-jitsu-therapist-podcast/id1134701970?mt=2

Thanks to my sponsor Defense Soap. Check them out at http://www.defensesoap.com/

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

Clay is a BJJ brown belt who trains out of Benton, Ilinois at IQ Jiu-Jitsu. Clay discusses his start in jiu-jitsu and how he has turned his love for BJJ and traveling into his fill-time job. We also discuss his training and preparation for tournaments, his favorite places to travel, and his upcoming seminars.

Achilles tendonitis, calf, and heel pain can really limit your function and ability to perform a deep squat while exercising or even get into proper position in BJJ such as being on active toes when in an opponent’s guard. This exercise using an eccentric contraction (“negatives”) to not only actively stretch the calf and foot, but to also strengthen the calf muscle in a pain-free way can really be effective.

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I received a question on Reddit asking about how to alleviate recurrent rib injuries and muscle pulls from BJJ. The intercostal muscles (muscle between the ribs) are constantly in motion as they allow for the ribs to expand and contract with breathing and help with some stability between the ribs. These muscle can get irritated and then have a tedency to be re-irritated frequently. A dynamic warm up to help with blood flow and allow the muscles to get some light and comfortable movement will assist with reducing tightness, pain, and getting the area generally primed for more vigorous activity. Try these 4 quick exercises/warm-ups to get your body set to train.

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

I received a question on Reddit asking about how to alleviate recurrent rib injuries and muscle pulls from BJJ. The intercostal muscles (muscle between the ribs) are constantly in motion as they allow for the ribs to expand and contract with breathing and help with some stability between the ribs. These muscle can get irritated and then have a tedency to be re-irritated frequently. A dynamic warm up to help with blood flow and allow the muscles to get some light and comfortable movement will assist with reducing tightness, pain, and getting the area generally primed for more vigorous activity. Try these 4 quick exercises/warm-ups to get your body set to train.

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT