jitseasy

Hamstring Windmill Mobility Drill #shorts

Gary Berger — Mon, 01 May 2023 17:43:28 +0000

Try The Hamstring Windmill to improve hip and back mobility and as a useful warmup before BJJ or strength training.

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Fix Tight and Weak Hips Part 4 – Hip Airplane #shorts

Gary Berger — Fri, 28 Apr 2023 19:14:00 +0000

Try the hip airplane for a dynamic mobility and stability hip exercise

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4 Stretches to Loosen Up Tight Hands & Forearms After Rolling in BJJ

Gary Berger — Mon, 24 Apr 2023 18:53:43 +0000

Today’s video is a quick one showing a few of the stretches I like using when my hands and forearms feel like rocks. This used to be really bad when I first started BJJ. It’s not as bad anymore, but after a hard competition match or during days where we focus on a lot of situational rolling from Back Mount I’ll get the locked-up hands a bit.

So, in today’s video I share 4 stretches with you that you could use in between matches or after a tough training session.

This list is not exhaustive obviously. But these 4 have been super helpful to me.

So again, I hope they help and thanks for watching.
-Chewy
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Warm-Up The Whole Body Using A Wall #shorts

Gary Berger — Sat, 25 Mar 2023 18:04:23 +0000

This is my go-to sequence before and after BJJ training.

1. Shoulder circle at wall
2. Open Book Stretch
3. Hamstring-Lunge Stretch

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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

Song Code: IYDHX1Y3N2MI9QJ0

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Hip Airplane Warm-Up #shorts #warmup

Gary Berger — Thu, 16 Mar 2023 16:18:49 +0000

The Hip Airplane is a great way to activate the hip muscles and also get a nice dynamic stretch.

You can also use a wall for balance.

2 sets of 5-10 repetitions

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Improve Shoulder, Back, and Hip Mobility This Movement #shorts

Gary Berger — Tue, 28 Feb 2023 17:30:04 +0000

Prone Scorpion is a great exercises for stretching the chest, improving back rotation, and opening up the hips.

5-10 reps for 5-10 second holds

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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/
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Song Code: ZHSCKZSADJ4K9RFI

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Warm Up Tight Shoulders With Half Kneeling Shoulder Circles #shorts

Gary Berger — Tue, 03 Jan 2023 19:14:14 +0000

If you’re dealing with tightness in the shoulders or the back, or need a useful shoulder/back warm-up, then try the Shoulder Wall Circles.

Start in half kneeling with a yoga block between the far knee and wall.

Keep contact with wall with near side arm.

Slide arm up against wall and then rotate palm to wall when arm is overhead. Then return to start position.

Perform 5-10 reps for 3-5 second holds on both sides.

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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: YTLUPS0BLKUTFZKJ

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Half Kneeling Open Book Stretch For Better Shoulder and Back Mobility #shorts

Gary Berger — Thu, 29 Dec 2022 15:06:08 +0000

Half Kneeling Open Book Stretch

Start in half kneeling with a yoga block between the far knee and wall.

Keep contact with wall with near side arm.

Reach out and back with other arm for a great chest opener and trunk mobility movement.

Perform 5-10 reps for 3-5 second holds on both sides.

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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: Z7A6OI0DZOSQHGPH

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One Of The Best Full Body Mobility Exercises For BJJ #shorts

Gary Berger — Fri, 14 Oct 2022 14:01:44 +0000

This is one of my favorite and best for your exercises – The World’s Greatest Stretch

This exercise works a bunch of different areas such as the neck, mid back, shoulders, and hips.

Perform 3-5 reps per side for 3-5 second holds.

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