Improving Spine Mobility
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Case study: A year ago I hurt my back in Jiu jitsu. I could still train and deadlift but my mobility was severe limited. After awhile my back pain went away but my mobility did not improve. I decided to be more diligent about regaining my lumbar motion.
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The key different between these two videos is the ability for my lumbar spine to segmentally flex.
Video 1: This video was a day after my injury. My pain trigger was lumbar flexion, so much that I unintentionally adopted an anterior pelvic tilt which kept my lumbar spine in relative extension. You can see that even in a fully bent over position there was minimal if any lumbar movement.
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Video 2: This video while the global motion is significantly greater the important aspect is my spine now has the ability to segment properly. The goal isn’t just more movement the goal is to make each segment move. .
Self treatment:
1️⃣Cat cow
2️⃣Lumbar Hinge point training
3️⃣Segmental Cat cow
4️⃣Thoracic Spine locked segmental Cat cow
5️⃣Resisted segmental Cat cow
6️⃣Standing eccentric lumbar flexion
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These steps were performed EVERY DAY (Realistically probably 5x a week).
I didn’t have to do a lot of work but I did have to consistently move my spine. This routine took less than 5 minutes each day.
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Consistent inputs for long lasting changes.
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@functionalrangeconditioning @functionalrangerelease

When performing strengthening and shoulder health exercises, I wanted to think about what equipment would be most available at Jiu-Jitsu gyms or what equipment can fit in your equipment bag.

Most BJJ practitioners will have their belt and can easily get access to a resistance band, so I felt this would be an ideal variation of this exercise.

This technique is one of my absolute favorites for shoulder health and posture.
You are strengthening the shoulder blade muscles, rotator cuff muscles, while also working on overhead shoulder mobility.

Not only is this a challenging and valuable exercise for shoulder health and injury prevention, it is also an essential training tool for anyone that needs to build proper technique and muscle strength/activation with overhead lifting and tasks. Adjust the resistance as appropriate to ensure proper technique.

1. Start with bracing the core/abdominals.
2. Bring the elbows up to shoulder height.
3. Squeeze the shoulder blades together and perform a high elbow rowing motion.
4. Externally rotate the shoulders (bringing hands up).
5. Maintain this plane of motion and press straight up to the ceiling without allowing hands to migrate forward (Do not shrug the shoulders).
6. Hold overhead position for 1-2 seconds.
7. Return to start position.
8. Perform 10-12 repetitions, 1-2 sets initially and can increase sets/reps as appropriate.

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***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://mbodilouisville.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 sponsor “Charlotte’s Web” at www.charlottesweb.com and use the promo code chewjitsu10 to get 10% off of your total CBD and product purchase!

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In this video, I review the “Pso-Rite” product and how to use this device for trigger point release of the psoas muscle.

We discuss the location and function of the psoas muscle and why it can be a problematic muscle for a jiu-jitsu practitioner.

The Psoas muscle also effects hip mobility as well as can lead to hip and low back pain as this muscle can be inherently tight in jiu-jitsu practitioners.

Releasing the Psoas muscle with a tool such as the Pos-Rite will lead to improvement in hip and low back pain, improved hip and back mobility, and will also assist with recovery for BJJ.

Checkout the Pso-rite here: https://pso-rite.com

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***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://mbodilouisville.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 sponsor “Charlotte’s Web” at www.charlottesweb.com and use the promo code chewjitsu10 to get 10% off of your total CBD and product 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

Controlled Articular Rotations: The Purpose of CARs
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What are controlled articular rotations? CARs just look like silly joint circles, what is special about that? Controlled articular rotations are a @functionalrangeconditioning concept that have many different functions.
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1️⃣Joint “Flossing”: What is the point of dental floss? To clean / reach areas of your teeth that are not easily assessable. CARs do the same thing for your joints. Full joint motion helps to preserve the health of the joint.
2️⃣Joint Assessment: A health joint should have full pain-free motion in whatever ranges the joint can move. If one is unable that gives you an idea that maybe you need to address your joints. If someone has “pinching” or some kind of block it is an indicator that you may need to see a healthcare professional / @functionalrangerelease as the aberrant joint motion needs more than just training. Never continue motion through a pinch or block, always move around the painful area.
3️⃣Joint training: Following manual treatment or passive stretching one may temporarily have more joint movement. If you do not begin to train that new range it will be just that, temporary. CARs are an excellent tool to start to train this new pain-free movement. Temporarily get more movement is your window to train it to start the process to keep it.
4️⃣Joint isolation: As one gets better at performing movements they will realize how they compensate with neighboring joints. People always want MORE motion even if it isn’t what the goal is. The true goal is more ISOLATED joint motion, if you make sure each joint moves well in isolation then compound movements will be much more free. When one lacks motion in one area of a compound motion it may start to lead to excessive stress somewhere down the chain.
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Taking care of your joints is the keep both for longevity and performance.
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Updated post with morning CAR routine.

Biomechanics of the Armbar
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The armbar, arguably the most iconic technique in grappling, is a submission that involves hyperextension of the elbow joint (humeroulnar joint). While there are two other joints around the elbow region:
1️⃣humeroradial
2️⃣radioulnar joint
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the humeroulnar joint is the primary joint involved in elbow extension. After years of grappling many martial artists may lose a bit of range, but the average person should have about 5 degrees of hyperextension.
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There are a variety of structures that limit hyperextension:
1️⃣muscle
2️⃣ligaments
3️⃣the bony articulation of the humerus and the ulna.
4️⃣The joint capsule is connective tissue that wraps around all three joints and is supported by ligamentous structures.
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The primary ligament to limit excessive extension is the ulnar or medial collateral ligament (not to be confused with the MCL in the knee), particularly the anterior fibers which are the strongest and thickest fibers of the ligament. In addition to ligamentous support muscles of the elbow and forearm help to support and resist excessive motion, particularly the wrist flexors and pronators which act as dynamic medial stabilizers.
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As the UCL is a fairly thick ligament and it is a highly innervated structure, the mechanoreceptors within the structure help detect passive tension. This is why there is a relatively moderate amount of time from when the submission begins and when damage occurs compared to a leg attack.
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Humeroulnar hyperextension often leads to ligament strain of rupture, however if force is continued then dislocation of the ulna from the humerus can occur. While the muscles may become strained they are not likely to tear, more likely the muscle’s attachment on the ulna will rip off the main structure (avulsion fracture).
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Here is an example of @robsongracie demonstrating an armbar in @bellatormma .

In my opinion, one of the most important aspects of being effective at jiu-jitsu is to have solid cardiovascular endurance. There is nothing worse than tiring out in the middle of a roll and getting crushed by your training partner or worse at a tournament because you “ran out of gas.”

If you want to get better at cardiovascular endurance for BJJ, then the obvious thing to do is to train jiu-jitsu.

But what if you can’t get to the gym? Well then this is where you have to look at other training tactics such as solo drilling.

I love using a heavy bag to work on guard passing drills for BJJ-specific endurance, timing, and muscle memory.

The type of cardiovascular activity you perform should also mimic or simulate the type of tournament you want to compete it.

If you are further out of competition, or have not trained in quite some time and feel out of shape, then check out some of my favorite cardio activities such as running or using the Airdyne bike along with interval sprint work to build up your endurance.

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***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://mbodilouisville.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 sponsor “Charlotte’s Web” at www.charlottesweb.com and use the promo code chewjitsu10 to get 10% off of your total CBD and product 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

In this video I show a useful combined movement that incorporates the shoulders, mid and low back, and inner thigh areas to actively warm up prior to activity such as Jiu-Jitsu.

The “Prayer Stretch” position in a wide knee position will address the shoulders, mid-low back, and inner hips.

Followed by a reach through with focuses on the back of the shoulder (posterior capsule stretch) and a mid to low back (thoracic and lumbar spine) rotation stretch.

The gentle overpressure with the other hand provides a more significant stretch. This is a useful and effective technique that I have used to warm up and get my body ready for activity.

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***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://mbodilouisville.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 sponsor “Charlotte’s Web” at www.charlottesweb.com and use the promo code chewjitsu10 to get 10% off of your total CBD and product purchase!  

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Finger Maintenance for Jiu jitsu
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Establishing the proper grip is integral to initiating offense in grappling arts, specifically those where jackets are involved such as brazilian jiu jitsu, judo and sambo. Many matches are won based on who is able to achieve their intended grips to allow for the throw, choke, sweep or guard pass. Because grips are so important it is not surprising that many grapplers have a history of finger pains and aches.
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Finger joint Maintenance:
Joint health revolves around movement. Controlled articular rotations or full pain-free range of motion movements are a method to maintain finger motion.
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What makes finger CARs tricky is some joints only have 1 degree of motion (flexion / extension). Other joints will be limited by the anatomy of the hand as finger motion is essentially an elaborate pulley system. So based on the anatomy of finger movement you will not have the same active control that you would with another joints.
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Anatomy of the finger:
There are three joints of the finger: 1️⃣Metacarpophalangeal joint (MCP joint): 2️⃣Proximal interphalangeal joint (PIP joint). 3️⃣Distal interphalangeal joint (DIP joint). 4️⃣Carpometacarpal joint (CMC) Thumb only.
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Controlled articular rotations for the fingers:
1️⃣CARs for PIP and DIP: flexion and extension only. I like to use blocked motion early on to make sure each digit can move before progressing to combined motion and both digits.
2️⃣MCP and CMC: These joints have 2 planes of motion however full active rotations, especially for MCP, may be tricky based on anatomy. Due to the extensor pulley system full ACTIVE control may be too difficult so this may be performed passively. When passively extending use the closest segment to avoid excessive stress on the DIP/PIP joints.
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The goal is to maintain full motion in all fingers to minimize stiffness and excessive trauma from grip fighting.
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I would advise grapplers to take care of your fingers opposed to solely relying on tape for support. Tape should be a temporary solution for fingers to heal while continuing to train opposed to always needing it.
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@functionalrangeconditioning

In this video I share a common injury question that I get…but it’s one that I don’t know the answer to!!!
***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://mbodilouisville.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 sponsor “Charlotte’s Web” at www.charlottesweb.com and use the promo code chewjitsu10 to get 10% off of your total CBD and product purchase!  
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Understanding the Toehold
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A toe hold leglock involves torque force combining plantarflexion and inversion motion to the ankle which often results in ligament sprain. With sufficient force ligament rupture and ankle dislocation can occur.
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This leg lock primarily attacks two joints simultaneously that make up the ankle.
1️⃣Talocrural joint
2️⃣Subtalar joint
There are two ligaments that primarily prevent this movement:
1️⃣Anterior talofibular ligament 2️⃣Calcaneofibular ligament.
These are the same ligaments that are damaged from a typical rolled ankle (ankle sprain). .
✳️Note: This breakdown covers typical toe holds. Some variations of the toe hold may instead involve tibial internal rotation at the knee and not ankle movement.
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Here is perfect example of what happens when one does not tap to a Toe hold. The attacker, @jakecavallobjj , had his opponent in a leglock. After imparting a sufficient enough stress on the ligament (anterior talofibular ligament/ ATFL) it fails and gives way. .
Video credit: @mmincvideo

Biomechanics of Rotational Strikes
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In regards to striking martial arts the available options involve either linear strikes or rotational strikes.
?️Linear strikes: Jab, Cross, Push kick, front kick, Teep.
?️Rotational Strikes: Hook, Uppercut, Roundhouse kick, Wheel kick, Spinning elbow, Spinning back kicks.
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There are advantages and disadvantages to both options.
?️Linear strikes: Less distance is required therefore there is less time necessary to reach the target. Less time means the defender may not have an adequate defense, therefore it has a higher likelihood of landing.
?️Rotational strikes: More distance/time is required therefore more velocity can be built up. This can translate into higher force generation.
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Due to the increased time, coordination and accuracy rotational attacks like the spinning back kick are not considered high percentage strikes, however high level strikers such as @niekyholzken can pull off this beautiful and effective attack at the highest level.
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A competent striker does not need to be able to throw spinning attacks, however these strikes have the ability to generate considerable force so it is a good back up option if you want to catch your opponent off-guard.
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Video credit: @onechampionship

This movement sequence has been a useful flow drill for Jiu-Jitsu to activate your hips through the bridge and hip escape sequence followed by a shoulder roll.

This sequence has been useful to warm up the hips and back and is a great technique to practice guard retention or with getting more comfortable with inverting.

Make sure to start slow and controlled with the movement. It is important to avoid rolling on your neck by tucking the chin and rolling over the shoulders and upper back.

***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://mbodilouisville.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 sponsor “Charlotte’s Web” at www.charlottesweb.com and use the promo code chewjitsu10 to get 10% off of your total CBD and product 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

We all have that one training partner that takes 20 second breaks during every roll to tie their pants. Over and over again ?

Oh wait, are you that training partner? ? Don’t worry, Sebastian’s here to teach you how to tie your pants so they don’t fall off the next time someone tries to bolo you.

If you have any other questions for Sebastian, just ask below or go to https://www.yogaforbjj.net and send us a message through the website ?

The “S.I.” or sacroiliac joint is an area in the lower back that can get painful or feel “pinched.”

There are numerous causes for pain in this area which can occur frequently in Jiu-Jitsu from playing a bottom guard position and getting stacked or compressed.

This area can also get irritated and painful from other activities such as improper lifting mechanics or prolonged sitting.

I share two variations that can be very useful and effective. The first one is using a bed or treatment table. The second variation is excellent when a table is not available and you are getting loosened up at a Jiu-Jitsu gym prior to training.

Give these a try, but remember that core and hip stability is also important in preventing the recurrence of symptoms, so check out some of the other videos to get ideas on strengthening.

***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://mbodilouisville.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 sponsor “Charlotte’s Web” at www.charlottesweb.com and use the promo code chewjitsu10 to get 10% off of your total CBD and product 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