If you’re dealing with some stiffness in your elbows from training, then try this out!

Grab a towel and place it at the hinge of your elbow.

Use your other hand to provide gentle overpressure at the forearm.

This created “joint gapping” which helped create some space and improved mobility in the elbow joint.

Perform 5 repetitions for 15 second holds.

#bjj #jiujitsu #elbowpain #elbowmobility #armbar #jiujitsumobility #bjjmobility #jiujitsurehab #bjjrehab #physicaltherapy #grappling

Dealing with Tennis Elbow or outer elbow pain? Then try this sequence of exercises for some relief.

1. Wrist CARs x5
2. Elbow CARs x5
3. Forearm Stretches 3 x 20-30 seconds
4. Eccentric Wrist Extension 2 x 10 repetitions

————————————–

Get my free e-books: https://www.thejiujitsutherapist.com/e-books

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

Try this for stiff elbows from grappling.

————————————–

Get my free e-books: https://www.thejiujitsutherapist.com/e-books

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

Check this easy elbow warm up.

5 repetitions.

————————————–

Get my free e-books: https://www.thejiujitsutherapist.com/e-books

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

Elbow gapping to reduce stiffness in the elbow joint.

Song Code: LDU28RGFGZT8Y95R

In this Q&A question, I provide some tips on what to do after an elbow injury.

Its always a good idea to follow up with a doctor if you are dealing with an injury and unsure of what to do.

—————————————

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

I wanted to share the idea of “joint gapping.” It’s a simple way to create more space in a stiff or tight joint to help with movement.

Essentially, you can use a towel or another object to act as a fulcrum to create a gapping or spacing in the joint.

When a joint is stiff, specifically a “hinge joint” (think of a hinge on the door-opening and closing) such as the elbow and knee, you can see how placing a towel between the joint were the joint bends can create a fulcrum and a gapping to make space.

So if you’re dealing with an elbow injury or a stiff elbow joint, check out the Grappling RX – Elbow Rehab Course to get a step-by-step proven approach to mobility, strength, and return to sport.
https://www.thejiujitsutherapist.com/sales-page

And if you’re dealing with some stiff knees, and having problems sitting back on the heels, then Grappling RX – How To Sit Back On The Heels will be the perfect course to improve your kneeling position and improving your base for BJJ (which will make you more stable and more difficult to sweep).
https://www.thejiujitsutherapist.com/sales-page-f6373600-49fd-4227-91fb-dac86d583bac

—————————————

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: DZSWMGU30XDPLJVZ

With excessive gripping in grappling, you can develop tenderness and even tension/tightness in the forearm muscles. This technique of using a Lacrosse ball or roller to address trigger points (tightened/restricted muscles) can be helpful with recovery and reducing soreness.

Its vital to think of this concept in conjunction with an adequate warm-up, stretching, opposing muscle strengthening, and activity modification.

I prefer to do this after training, but can also be utilized before a training session as well.

If you feel this video was helpful, you can check out additional content in my series Grappling RX: Elbow Rehab available for 20% off with the code 20OFF at https://www.thejiujitsutherapist.com/store

Song Code: Q6QVOES4K9X14NET

BJJ-Physio.com – Use Code: ELI for 10% Off your purchase.

If you’ve spent much time under heavy people in side control, you’ve likely put your elbows through hell framing at some point. This leads to some tendon strain and possible other injuries and chronic conditions. In this video, I talk with Dr Carlos about chronic elbow pain I’ve developed over the years, why it has happened, and then we kick it to his channel (link at the end) to see what can be done to help this. Hope you like this series!

HUGE shoutout to BJJ Physio for doing these collaborations & to MUSA Visual Media for the amazing filming and editing. Stay tuned for more of these collaborations over the next few weeks! The link for the medical breakdown of this rolling kimura is at the end of this video.

Move Better | Feel Great | Roll Forever

Head on over to BJJ-Physio.com to see how we can help you get back to and stay on the mats! Also, check out our socials for regular BJJ strength, condition, and recovery, related content!!

Got questions? Let us hear in the comments or DM us on any of our socials and we’ll get back with you ASAP and/or make a video related to your question.

BJJ Physio Links:
website: www.bjj-physio.com
IG: @bjjphysio
FB: @bjjexercises

Knight Jiu Jitsu Links:
YT: YouTube.com/knightjiujitsu
Patreon: Patreon.com/knightjiujitsu
FB: Eli Knight
IG: @knight_jiu_jitsu_
TikTok: @knightjiujitsu

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.

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.

————————————————

***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.

————————————————

***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