Use a small weight to perform loaded shoulder CARs for a solid warm up and mobility exercises which will also help activate the shoulder muscles.

Hamstring Injury and Recovery Tips – Part 3

Joint mobility is important to the recovery of the muscle tissue.

In this video, I combine two of my favorite and most effective hip mobility techniques: Hip CARs with a mobilization using a band.

If you’ve checked out any of my hip videos, you would have most likely stumbled across hip CARs (controlled articular rotations). These are essentially an exercise consisting of a very specific type of hip circle that I use for a warm-up, mobility, and general hip health.

However, you may sometime get pinch points (painful parts of the movement) in the joint.

I have used “hip mobilizations” in previous videos where I use a monster band or a belt to help perform a “joint mobilization” which allows for improved space in the joint and results in more usable space, decreased pain, and more motion.

This exercise is a “mobilization with movement,” and it’s one of the most effective ways to get a joint both moving and feeling better.

Check out the video with one of the absolute best and “bang-for-your-buck” hip exercises that I have utilized to help my hips feel EVEN better.

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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: CO1PZIPISP54N0AM

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/

Song code: DXPKZZHD8SRLNKBX

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/

Here is a clip from session 1 of Grappling RX – Elbow Rehab.

I take through a sample of the first session starting out with shoulder, elbow, and wrist CARs which are incredibly useful for regaining and improving range of motion, followed by a couple of basic stretches.

This course was created by me, a Doctor of Physical Therapy and Jiu-Jitsu Black Belt for individuals who have sustained an elbow injury and are trying to get back to grappling and regular activity. This course is for recovery from mild-moderate elbow injuries and elbow pain that can commonly occur with grappling.

Check out the course at https://www.thejiujitsutherapist.com/offers/ATrAK9JW

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.

Thoracic spine mobility is vital to the health of the spine including the segments above and below this area.

Each segment of the spine must move appropriately to ensure that you maintain proper mobility and health in the back.

This series of movements are great in isolating the thoracic spine (mid back) which has a tendency to have tightness and mobility deficits and can put a stress on other segments of the spine and also can hinder shoulder function.

Check out the video and post any questions you have below!

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***Check out my hip course and warm-up series available now at
https://www.thejiujitsutherapist.com/

Use the 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://www.thejiujitsutherapist.com/ or send me a message!

With the simple addition of a medicine ball, I was able to use the Thoracic CARs exercise to improve range of motion, decrease stiffness, and also increase squeeze/tension which significantly increases not only the difficulty of the exercises, but really provides a deliberate muscle activation while increasing time under tension.

This is such a useful technique for grapplers who want to work on improving their “squeeze” while putting the torso in different positions.

I use this with athletes who are not only recovering from a rib injury, but also with those that want to improve mobility and squeeze strength.

Thoracic CARs video: https://youtu.be/1M5GxwuHmcs

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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

The Open Book Stretch has a bunch of benefit and some excellent variability in how it can be performed.

This specific technique will force an increased time under tension to engage the muscles and will limit compensation to focus on trunk rotation.

This is great for stiffness, tightness, great for recovery from a rib injury, and will help improve range of motion.

Complete 5 repetitions per side.

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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!

Thoracic CARs (Controlled Articular Rotations) are joint circles used to improve the capacity that your spine can move in. This technique can help in reducing stiffness and pain, while improving range of motion in the mid back.

Also great as a warm up.

Complete 5 repetitions per side.

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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

Shoulder CARs (Controlled Articular Rotations) are joint circles used to improve the capacity that your shoulder can move in. This technique can help in reducing stiffness and pain, while improving range of motion in the shoulder joint.

Its also very useful as a warm-up.

Complete 5 repetitions per side.

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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

Elbow CARs (Controlled Articular Rotations) are joint circles used to improve the capacity that you elbow and forearm can move in. This technique can help in reducing stiffness and pain, while improving range of motion in the elbow joint.

Its a very useful warm-up.

Complete 5 repetitions per side.

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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

Wrist CARs (Controlled Articular Rotations) are joint circles used to improve the capacity that you wrist can move in. This technique can help in reducing stiffness and pain, while improving range of motion in the wrist joint.

Its a very useful warm-up as well.

Complete 5 repetitions per side.

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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