jitseasy

The Best Shoulder Exercise To Do Before Every BJJ Class

Gary Berger — Fri, 26 Jan 2024 17:35:21 +0000

Single Arm Shoulder Swimmers are great for multiple reasons.
1. Shoulder warm-up and mobility
2. Loading the arm planted on the ground gets the muscles working

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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.

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Stretch The Pec, Move The Back, Open The Hip With One Movement (Prone Scorpion)

Gary Berger — Fri, 07 Jan 2022 21:00:10 +0000

The Prone Scorpion movement is a valuable one that is a staple in my mobility and warm up routine.

It addresses some important areas of the body that can frequently get stiff and tight.

With rounded posture from sitting and/or Jiu-Jitsu, we develop some common problem areas that come up which include the pec muscles, the back, and also the hips.

The important cue in this video to activate the outer hip is beneficial in helping muscle activation for an even more effective movement.

Perform 5 reps for 5 seconds.

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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

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The Joint By Joint Concept To Decrease Injuries

Gary Berger — Fri, 10 Dec 2021 17:30:01 +0000

The way that the body moves and functions is both complex and unique.

The Joint-By-Joint Approach is a concept founded by Physical Therapist Gray Cook, which expresses the idea that each joint of the body tends to have a specific function focused either on mobility or stability, and the joints stack in an alternating pattern.

Mobility is the ability of a joint to move freely, while stability is the ability of a joint to maintain or return to proper alignment. And these joints working properly is vital to the body functioning optimally.

For example: if a mobile joint becomes stiff, then it can lead to a stable joint becoming more mobile, and can lead to instability and even injury.

The video explains this concept in more detail and with some ideas that can be applied right away.

CARs video https://youtu.be/6p1OHgpmVwU

References: Expanding On The Joint-By-Joint Approach http://graycook.com/?p=35

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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

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Finish The Triangle Choke More Easily By Improving This

Gary Berger — Wed, 03 Feb 2021 20:00:21 +0000

Finishing the Triangle Choke can sometimes be a challenge, but if you have better hip mobility, then your chances of finishing the choke will improve significantly.

Check out the video for some key exercises and tips on how to improve hip mobility as well as help protect the low back and the knees.

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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

***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

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Fix Tight and Pinchy Hips With This Weird Technique

Gary Berger — Tue, 11 Aug 2020 20:11:44 +0000

Hip tightness and pinching in the hip joint can be a limiting factor in movements such as squatting or when getting into specific jiu-jitsu positions as well.

I started using the “Bear Crawl” position with a band to address this issue. This technique is great because it addresses the hip joint on multiple levels.

First the joint moves through its available range actively, then the mobilization band is used to focus on the hip capsule addressing the “joint glide,” as well as to create additional space in the hip joint to give clearance from the tissue pinching up into the capsule, and third the muscles surrounding the hip are activated allowing the muscles to fire and wake up which provides for a more complete and thorough technique that actually works well and quickly.

Here is a link to some monster bands that work pretty well https://www.amazon.com/dp/B00NAPYKRG/ref=as_sl_pc_qf_sp_asin_til?tag=jiujitsupt-20&linkCode=w00&linkId=c65b1520d9eaf4232acf670de775d708&creativeASIN=B00NAPYKRG

***Interested in further improving your hips? Check out the hip course that is built around improving hip heath, then check out the hip course I have created specifically for grapplers https://www.grapplingrx.com/optimizedhips

***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!

Also 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 www.charlottesweb.com 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 www.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

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How To Fix Your Stiff "BJJ Knees"

Gary Berger — Fri, 26 Jun 2020 21:00:05 +0000

In this video I answer a Youtube question about a knee injury that has limited the amount of bend in the knee. I discuss any whether there are some dangers in training without full knee motion.

I also talk about a few positions to avoid as well as position to use if you have limited knee bending and a really effective technique that can help improve knee bending (aka knee flexion).

THE PRE-SALE FOR MY NEW COURSE “GRAPPLING RX – OPTIMIZED HIPS” STARTS NEXT MONDAY (JUNE 29TH), IF YOU WANT TO GET FIRST CRACK AT THE COURSE AT A DISCOUNTED PRICE SIGN UP AT https://www.grapplingrx.com/hips

***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!

Also 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 www.charlottesweb.com 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 www.epicrollbjj.com and use the promo code Chewjitsu at get 15% off your total purchase!

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Crucial Position To Stretch for Improved BJJ Mobility

Gary Berger — Tue, 09 Jun 2020 20:19:58 +0000

The “90-90” position is one that I have found to be one of the most beneficial for Jiu-Jitsu.

Simply, it checks A LOT of boxes. This position can improve internal and external rotation, protects the hips, knees, and even the low back from injury, and will make your S-Mount in BJJ better in your ability to safely get into the position, maintain position, and go for submissions from the position.

In this video we work primarily on the back leg which can be focused on working the Internal Rotation component of hip mobility.

We start with a basic stretch, then a muscle activation exercise, and end with the most difficult portion where we hover the hip and not only activate the muscle around the hip, but get a dynamic stretch as well.

This position is also one that I delve into in my new course “Grappling-RX – Optimized Hips.” Find out more about my brand new course at https://www.grapplingrx.com/optimizedhips

***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!

Also 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 www.charlottesweb.com 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 www.epicrollbjj.com and use the promo code Chewjitsu at get 15% off your total purchase!

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Full Body BJJ Mobility Sequence In Under 3 Minutes

Gary Berger — Tue, 21 Apr 2020 19:18:27 +0000

In this video, I demonstrate a sequence of movements that gets you a good “bang for your buck” for warming up and moving the body in preparation for BJJ or any other type of activity.

This is a sequence I use regularly to warm up for BJJ, weight-lifting, and just to get the body primed for activity.

***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!

***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 www.charlottesweb.com 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 www.epicrollbjj.com and use the promo code Chewjitsu at get 15% off your total purchase!

The post Full Body BJJ Mobility Sequence In Under 3 Minutes appeared first on jitseasy.

Build Shoulder Strength and Mobility With This Sequence

Gary Berger — Tue, 14 Apr 2020 16:30:02 +0000

Weakness and lack of mobility is something that most (if not all) of us deal with at some point.
If you are someone that sits a lot for work or practices Jiu-Jitsu, you will have shoulder mobility limitations and strength deficits.

By maintaining mobility and strength you will ensure proper shoulder function and decrease the likelihood of injuries in whatever activity you choose.

In this sequence, we focus on building shoulder health, stability, and mobility through three exercises and then combine these isolated movements into a dynamic movement that yields incredible benefits.

When performing this sequence, work in a comfortable range, avoid any pinching or pain.

***If you are interested in working with me in a virtual consulting session, check out this link and lets see what we can do to get you functioning at your best! 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! https://www.thechewjitsupodcast.com/

***Support the podcast and visit our podcast sponsors “Charlotte’s Web” at www.charlottesweb.com 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 www.epicrollbjj.com and use the promo code Chewjitsu at get 15% off your total purchase!

The post Build Shoulder Strength and Mobility With This Sequence appeared first on jitseasy.

Try These Techniques For A Tighter Triangle Choke

Gary Berger — Mon, 06 Apr 2020 16:02:12 +0000

If you have trouble finishing the Triangle Choke submission, then you could be lacking an important aspect of your hip mobility.

Hip internal rotation is not something many Jiu-Jitsu practitioners focus on, but it is a vital movement for having a tighter triangle as well as the ability to regain guard, and to maintain hip and knee health.

In this video I take you through three important components of improving hip internal rotation which will lead to more success in all of these areas in BJJ!

This video was inspired from a post that I saw on Instagram from BJJ Brown Belt @coach_christinamarie

***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!

***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 www.charlottesweb.com 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 www.epicrollbjj.com and use the promo code Chewjitsu at get 15% off your total purchase!

The post Try These Techniques For A Tighter Triangle Choke appeared first on jitseasy.