jitseasy

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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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

Song Code: YKT7RML0JSLTYZZR

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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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/
Code 20off will get you 20% off your purchase

Song Code: ZHSCKZSADJ4K9RFI

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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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3 Exercises To Fix A Stiff Mid Back (W/ a Foam Roller) #shorts

Gary Berger — Fri, 16 Sep 2022 16:08:57 +0000

1) Thoracic Extension, 5-10 repetitions, 5 second holds

2) Kneeling Shoulder Flexion, 5-10 repetitions, 5 second holds

3) Thread The Needle, 5-10 repetitions, 5 second holds (both directions)

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***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

Song Code: 0CFRLJBCRTGVGJMD

The post 3 Exercises To Fix A Stiff Mid Back (W/ a Foam Roller) #shorts appeared first on jitseasy.

3 Warm-Up Exercises For Better Hip Rotation #shorts

Gary Berger — Tue, 13 Sep 2022 16:30:04 +0000

This sequence using the “90-90 Position” is great to activate the hips, warm up the muscles, and improve usable range of motion.
Perform each exercises 5 times. 2 sets. Perform first 2 exercises on both sides.
Go slow and controlled.

1. Hip External Rotation (heel down)
2. Hip Internal Rotation (adjust torso position as shown to get desired amount of range of motion)
3. 90-90 to Bear Sit to 90-90

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***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

Song Code: UMO4DLDWWKRIE5OH

The post 3 Warm-Up Exercises For Better Hip Rotation #shorts appeared first on jitseasy.

3 Exercises For Improved Thoracic Spine Rotation #shorts

Gary Berger — Mon, 08 Aug 2022 16:57:58 +0000

Three simple exercises to improve rotation if you have a stiff thoracic spine (mid back).
1. Open Book Stretch 5 x 5 sec holds
2. Reach Through 5 x 5 sec holds
3. Thoracic CARs 5 x

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***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

Song Code: IWXP.OJP3TZV@PIZN

The post 3 Exercises For Improved Thoracic Spine Rotation #shorts appeared first on jitseasy.

If you have pain in your forearms and wrists with BJJ, then try these exercises.

Gary Berger — Sun, 05 Feb 2017 22:04:03 +0000

I received a question on youtube regarding wrist and forearm pain with lifting a heavy bar bell and also when holding grips when grappling in the gi.
These exercises and stretches should help keep your arms and hands loose, your tissue stretched out, and help to decrease pain.

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

The post If you have pain in your forearms and wrists with BJJ, then try these exercises. appeared first on jitseasy.