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

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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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

6 BJJ problem areas:

The common thread in these 6 problem areaw is a lack of flexibility and mobility.

Sign up (get the app) on yogaforbjj.net to get consistent flexibility results and stop injuries.
if you want to do bjj for many years, this is your best investment.

What are the problem areas? see our highlight on Instagram here:
https://www.instagram.com/s/aGlnaGxpZ2h0OjE3OTE2NjUzMzk5Njc5ODA5?story_media_id=3037349284572216935_1737249178&igshid=YmMyMTA2M2Y=

1. rounded back
2. hip flexors 
3. neck
4. shoulders 
5. knees 
6. nervous system

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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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

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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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

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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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

Ever wonder why you see “stars” if you are in a submission in BJJ or if you hit your head?
Check out this clip with @hubermanlab and @lexfridman to find out what exactly happens!

♦️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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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

6 BJJ problems:

The common thread in these 6 problems is a lack of flexibility and mobility.

Sign up on yogaforbjj.net to get consistent flexibility results and stop injuries.
if you want to do bjj for many years, this is your best investment.

What are the problems? see our highlight on Instagram here:
https://www.instagram.com/s/aGlnaGxpZ2h0OjE4MjQzMDIwMjc1MTk5NTI1?story_media_id=3032179680866542158_1737249178&igshid=MDJmNzVkMjY=

1. Butterfly Guard
2. Spider Guard
3. Closed Guard
4. Back Step Guard Pass
5. Uchimata Takedown
6. Turtle Guard

Tips for rehab after an ankle injury.

Hip Switch
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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

♦️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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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: ZHSCKZSADJ4K9RFI

This video is a clip from a recent episode of @TheChewjitsuPodcast where @Chewjitsu and I discuss an important concept to improve your longevity for BJJ training.

Check out the podcast on all podcast platforms.

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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: WOK15YQ10MYEE8WX