jitseasy

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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Knee Mobility For MMA and BJJ Athletes – Knee CARs #shorts

Gary Berger — Sun, 26 Feb 2023 16:13:32 +0000

An effective and useful knee mobility exercise and warm up are the knee CARs.

5 repetitions at a slow pace.

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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/
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Hip Mobility For MMA and BJJ Athletes – Hip CARs #shorts

Gary Berger — Sat, 25 Feb 2023 18:43:30 +0000

One of the most effective and useful exercises for improving hip mobility and warming up the hips are the Side-lying hip CARs.

5 repetitions per side at a nice and slow pace working on gradually increasing the size of the hip circles.

Be mindful to keep the movement to comfort and no pain.

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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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Shin Box Drill For Hip Warm Up #shorts #bjj

Gary Berger — Fri, 24 Feb 2023 19:55:39 +0000

One of my favorite warm-up movements is the Shin Box drill.
It helps warm up and activate the hips which is great for grapplers and has some good carryover to helping establish good Jiu-Jitsu mobility.

Try a couple of rounds for 30-60 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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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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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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Hip Escape to Inversion BJJ Solo Drill #shorts

Gary Berger — Mon, 20 Feb 2023 19:43:57 +0000

Bridge To Inversion Solo Drill For BJJ

One of my favorite BJJ solo drill for technique and warm up. Check it out!
2-3 rounds for 30-60 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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One Of The Most Important Knee Exercises You Need To Start Doing – Part 3 #shorts

Gary Berger — Sun, 19 Feb 2023 18:09:41 +0000

One of the most important knee exercises that you need to start doing today – Part 3

Shin Rotations are an integral part of knee health as your knee not only bends and straightens, but also has a rotational component.

It’s important to improve the rotational mobility, strengthen at the end-ranges, as well as strengthen throughout the available range of motion. Strengthening with this weeping movement is important for knee health and stability.

2 sets of 5-10 reps at a slow and controlled pace is a good place to start.

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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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One Of The Most Important Knee Exercises You Need To Start Doing – Part 2 #shorts

Gary Berger — Sat, 18 Feb 2023 17:30:03 +0000

One of the most important knee exercises that you need to start doing today – Part 2

Shin Rotations are an integral part of knee health as your knee not only bends and straightens, but also has a rotational component.

It’s important to work the rotation but also strengthen at those end-ranges of motion. Injuries happen when your joint gets taken past its mobility and capacity to move so strengthening at end-ranges allows improved resiliency and can give you that bit of extra time to tap and save your knee.

Work on isometric resistance at end-ranges. Begin with shorter hold times and gradually increase hold times and the applied resistance. This must be done gradually and without pain.

2 sets of 5-10 second holds is a good place to start.

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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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One Of The Most Important Knee Exercises You Need To Start Doing – Part 1 #shorts

Gary Berger — Fri, 17 Feb 2023 17:30:06 +0000

One of the most important knee exercises that you need to start doing today!

Shin Rotations are an integral part of knee health as your knee not only bends and straightens, but also has a rotational component.

If you think about it, many of the knee injuries we see in grappling are meniscus injuries which can occur through a rotational force on the foot or ankle which will cause a rotation on the knee.

Start with these shin rotations as a warm up or mobility training exercises.

2 sets of 5-10 second holds is a good place to start.

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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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Top 5 Recovery Exercises After BJJ Training #shorts

Gary Berger — Tue, 14 Feb 2023 16:13:31 +0000

5 Easy Recovery Exercises After BJJ Training

Hamstring Stretch (if you don’t feel a stretch, move closer to wall or use a belt around foot to lift leg) x 2 minutes total

Butterfly Stretch x 2 minutes total

Figure-4 Stretch x 2 minutes per side

Hip Internal Rotation Stretch x 2 minutes per side

Diaphragmatic Breathing – make exhale longer than inhale x 3-5 minutes

These are some of the exercises I like to do after training. Longer hold times after training is helpful to relax the muscles and good for recovery. Focus on breathing throughout the exercises to get into a comfortable stretch and make sure not to go into pain.

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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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