Enhancing joint mobility for jiu jitsu
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Of all the activities that I can think of jiu jitsu is probably hardest on your joints. Why? Jiu jitsu is a martial art designed to attack the weak points (joints / vascular system) of the human body to disable it. Even if you tap the accumulation of strain and stretch on your joints will take a toll in the long run.
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Articular (joint) health is based on movement. Move your joints to keep them healthy. Here I perform several controlled articular rotations (CARs), a functional range conditioning concept. The idea is to move your joint(s) with full pain free motion. Trace the limits of the joint while avoiding any painful pinches or stretches.
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This is more than just floppy limb circles. You add isometric muscle contraction of your body and the moving limb depending on your goal. Daily CARs (20% contraction), warm up before jiu jitsu (50% contraction), training the mobility of the joint (>70% contraction). Video sped up 2x speed.
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Don’t be that guy who says “I used to train but stopped because I had too many injuries”. Make sure to take care of your joints because your training partners are likely trying to break them ?.