low back injury Archives

In this video I show another version of a way to decompress your spine which is a way to relieve tension and tightness in the low back area.

All you need is an exercise ball and a belt.

Hold times can vary but try 30-45 sec hold with a 15-30 sec rest for about 5 minutes to start.

Here is a link to another version of this technique using a monster band and a belt:

————————————————-

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/

***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://jiujitsutherapist.com or send me a message!

Offering on-line virtual consulting as well! Learn more: https://jiujitsutherapist.com/consulting

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

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

***Support the podcast and visit our podcast sponsors “Charlotte’s Web” at https://www.charlottesweb.com/chewjitsu and use the promo code Chewjitsu to get 15% off of your total CBD and product purchase!

Also check out some awesome Jiu-Jitsu gear at https://epicrollbjj.com/ and use the promo code Chewjitsu at get 15% off your total purchase!

***Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description

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 🙏
Join our Private Facebook Group

If you get tension, tightness, or pain in the low back whether its from a tough training session, lots of sitting, or even if you have a demanding standing job, then you ay benefit from this technique.

I received a question about how to relieve low back tightness after BJJ class which inspired this video…and if you are someone that doesn’t have a bunch of equipment then this is perfect.

Spinal decompression simply creates a little pressure relief in the spine which can alleviate the feeling of tightness or tension in the low back and the surrounding muscles.

I recommend using a monster band (thick rubber band) around the hips and in this video I used my belt to anchor the band to the wall.

Hold times for the exercise can be 3-5 minutes for 1-2 sets.

This is best performed as a cool down or on a recovery day.