I wanted to share the idea of “joint gapping.” It’s a simple way to create more space in a stiff or tight joint to help with movement.

Essentially, you can use a towel or another object to act as a fulcrum to create a gapping or spacing in the joint.

When a joint is stiff, specifically a “hinge joint” (think of a hinge on the door-opening and closing) such as the elbow and knee, you can see how placing a towel between the joint were the joint bends can create a fulcrum and a gapping to make space.

So if you’re dealing with an elbow injury or a stiff elbow joint, check out the Grappling RX – Elbow Rehab Course to get a step-by-step proven approach to mobility, strength, and return to sport.
https://www.thejiujitsutherapist.com/sales-page

And if you’re dealing with some stiff knees, and having problems sitting back on the heels, then Grappling RX – How To Sit Back On The Heels will be the perfect course to improve your kneeling position and improving your base for BJJ (which will make you more stable and more difficult to sweep).
https://www.thejiujitsutherapist.com/sales-page-f6373600-49fd-4227-91fb-dac86d583bac

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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

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In this video, I go over a new research article titled “Injury Patterns, Risk Factors, and Return to Sport in Brazilian Jiu Jitsu: A Cross-sectional Survey of 1140 Athletes” by Maximilian Hinz, MD, Benjamin D. Kleim, MD, Daniel P. Berthold, MD, Daniel P. Berthold.

I review the results, my interpretation of what the findings mean, and some ideas on what to be aware of regarding injuries when training Jiu-Jitsu.

Source: Hinz, M. “Injury Patterns, Risk Factors, and Return to Sport in Brazilian Jiu Jitsu: A Cross-sectional Survey of 1140 Athletes,” Orthopaedic Journal of Sports Medicine, December 20, 2021, https://journals.sagepub.com/doi/full/10.1177/23259671211062568

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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

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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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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

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Rib injuries are some of the most difficult types of injuries to treat.
They hinder pretty much every aspect of movement and have a tendency to get re-injured easily and also tend to linger due to frequent re-injury.

Here are my 8 tips that will help speed up your recovery and get you back on the mats and back to normal life safely and with less risk of re-injury.

Here are some of the links to videos referenced:

Thoracic CARs https://youtu.be/1M5GxwuHmcs
Cat-Cow https://youtu.be/bKYGb1TgS6o
Open-Book Stretch https://youtu.be/zlCyo3h4TvI

Rotational Strengthening https://youtu.be/UH88rKzsD74

Diaphragmatic Breathing https://youtu.be/DTKbM_t1RN0

General Mobility for the thoracic spine and ribs https://youtu.be/hVfzCE3NgRQ

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

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The 90-90 position is extremely useful and beneficial for hip mobility, and specifically rotation.

Once you are able to get into this position and get into some stretches and dynamic movements, you will notice the benefits.

This position is also beneficial for its variability. One specific exercise from the 90-90 are hovers.

In this video, I take you through a knee hinge hover exercise for some increased challenge for improved hip rotation.

I like to do 2 sets of 5-10 repetitions.

This is a sequence that I learned from the Functional Range Conditioning seminar and Kinstretch instruction from Functional Anatomy Seminars which I use with my clients on a regular basis.

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

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I received an Instagram question asking about how to decrease neck tightness after BJJ training.

This is a common issue as the neck is a constant area used for control as well as submissions. The neck muscles are very important in protecting you from chokes as well as for positioning among many other things.

In grappling, we tend to overuse some of the muscles surrounding the neck and as a result, tightness, increased tension, and pain can ensue.

It is vital to keep these muscles from getting too tight and sore for proper neck function but also for mobility and pain reduction.

Here are my key tips and exercises that I focus on to help with this process.

Also something that is very important to injury reduction of the neck is neck strengthening! The Iron Neck is one of the best pieces of equipment that I have found to help with neck strength, mobility, and decreased risk of neck injury!

You can purchase an Iron Neck at https://bit.ly/2XHkNNh and use my code JJT10 and get 10% off your total!

Iron Neck Unboxing Video: https://youtu.be/GW08PaniuqE
Iron Neck Initial Thoughts and First Use: https://youtu.be/IT61FroDw4A
Training With The Iron Neck (Exercises For BJJ) https://youtu.be/SGNkcSjS1SE

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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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In this video, I go through a review of the research from the UFC Performance Institute Cross-Sectional Analysis and answer the common question of “When can you return to training after an injury?”

I give some insight based on the research the can provide actual objective numbers on return to training.

This 483 page PDF is full of great information for athletes coaches, and trainers. As a Physical Therapist, I focus on a few key areas (I will discuss additional sections in a future video). The document is available for download at www.ufc.com

Reference: “A Cross-Sectional Performance Analysis and Projection of the UFC Athlete: Volume 2”, UFC Performance Institute, www.ufc.com

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If you’re dealing with an injury, check out my courses for rehab and injury-prevention for BJJ https://www.thejiujitsutherapist.com/store

Get 20% off all courses with the code 20OFF

If you want to learn more, reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.

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With excessive gripping in grappling, you can develop tenderness and even tension/tightness in the forearm muscles. This technique of using a Lacrosse ball or roller to address trigger points (tightened/restricted muscles) can be helpful with recovery and reducing soreness.

Its vital to think of this concept in conjunction with an adequate warm-up, stretching, opposing muscle strengthening, and activity modification.

I prefer to do this after training, but can also be utilized before a training session as well.

If you feel this video was helpful, you can check out additional content in my series Grappling RX: Elbow Rehab available for 20% off with the code 20OFF at https://www.thejiujitsutherapist.com/store

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If you have a resistance band, here are a couple of simple and useful warm-up sequences to get the hips warmed up.

Monster Walks are a great way to activate the muscles around the hips to get you prepped for activity.

Side stepping, forward diagonal stepping, and backward diagonal stepping.

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Check out my courses for rehab and injury-prevention for BJJ https://www.thejiujitsutherapist.com/store

If you want to learn more, reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.

In this video I show some of the absolute best core stability exercises, “The McGill Big 3.” These exercises were created by Dr. Stu McGill and can be found in his book, “The Back Mechanic.”

Here is a quick explanation of each exercise and my reps and sets recommendations:

1. Modified Curl Up: 1 set, 5 reps, 3-5 sec holds

Lie your back with one knee bent and one knee straight, this puts your pelvis in a neutral position and the muscles of your core in an optimal alignment of pull to avoid strain on the low back. Place your hands under the arch of your low back and ensure that this arch is maintained throughout the curl-up. Start by bracing your abdomen and maintain alignment with the neck and upper back. Pick a spot on the ceiling and focus your gaze there, lift your shoulder blades off the floor and slowly return to the start position.

2. Side Plank: 1 set, 3-5 reps, 10-15 sec holds

Lie on your side and place your elbow directly under your shoulder. With your legs straight, place your top foot on the ground in front of your bottom foot. Maintain a neutral spine and try to keep the back straight (don’t forget to engage muscle around the shoulder blade).

3. Bird-Dog: 1 set, 5 reps, 5 sec holds

Start on your hands and knees with your hands under the shoulders and knees under the hips. Maintain a neutral spine. Lift your arm in front and kick your opposite leg straight back while keeping your hips level (avoid rotation). Return to the starting position and repeat on opposite arm and leg. That is one repetition.

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Check out my courses for rehab and injury-prevention for BJJ https://www.thejiujitsutherapist.com/store

If you want to learn more, reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.

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This was a very special moment in my life, the moment I received my BJJ black belt from my coach and good friend Chewy.

I never thought that I would be able to achieve this type of accomplishment, but I was truly honored and humbled to earn my black belt.

Jiu-Jitsu was something I started out of a curiosity and as something to do to challenge myself. My growth as a martial artist and human being as a result of Jiu-Jitsu has surpassed what I could have imagined.

I waited to post this video as I was trying to figure out and process this day and what exactly it meant to me (I was promoted on 2/25/2021).

I was trying to figure out if I was worthy of this accomplishment, what this meant to me, and I wanted to have some time to feel what it was like and have the chance to reflect on what it was like stepping on the mats and training as a black belt.

I feel like sharing this video gives a glimpse into the immense importance of this martial art to me. The comradery, the family, and the support that I have gained from training is difficult to put into words.

This was one of the greatest achievements of my life. I encourage anyone that watches this video just to keep training and be consistent. Focus on improving yourself everyday.

Thanks to my training partners and my coaches for being an integral part of this achievement. I love this martial art and am proud to be a Jiu-Jitsu Black Belt.

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This sequence is a vital movement to not only improving hip rotation (specifically external rotation), but also to get the hips ready for whatever activity you are ready to do.

This sequence can be done slowly with emphasis and attention brought to maintaining knee distance and muscle activation of the hips.

Perform 5 repetitions each way.

This sequence and much more can be found in Grappling RX-Optimized hips which you can get at https://www.thejiujitsutherapist.com/optimized-hips-sales-page and use the promo code 20off to get the course and any of the courses for 20% off.

Want to work with me and learn how to apply the Functional Range Conditioning System into your training coupled with my Physical Therapy techniques?

If you want to learn more about specific joint training reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.

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Knee CARs (Controlled Articular Rotations) are a great warm up, cool down, and overall good mobility technique for tight and stiff knees.

Want to work with me and learn how to apply the Functional Range Conditioning System into your training coupled with my Physical Therapy techniques?

If you want to learn more about specific joint training reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.

Pick up any of my courses for 20% off with the code 20off at https://www.thejiujitsutherapist.com/

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One of the best hip mobility exercises known as “Quadruped CARs,” can be used as a warm up, a way to create better hip work space, and improve hip function.

Want to work with me and learn how to apply the Functional Range Conditioning System into your training coupled with my Physical Therapy techniques?

If you want to learn more about specific joint training reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.

Pick up any of my courses for 20% off with the code 20off at https://www.thejiujitsutherapist.com/