Kimura-proof your shoulders
••••••••••••••••
Jiu jitsu is a martial art designed to take advantage of the simple fact that everyone is weak at their joint end-range.
.
How do you protect your shoulder and strengthen your end-range?
By using FRC concepts you can:
1️⃣Improve mobility: Usable motion.
2️⃣Create resiliency: By applying isometric loads into your end-range you can improve resiliency in the shoulder joint to mitigate injury.
.
1️⃣Static stretch: Hold for at least 2 minutes. This allows for plastic changes in the joint capsule. “You cannot improve active motion without first improving passive motion.”-Dr. Michael Chivers
2️⃣Progressive Angular Isometric Loading (PAILs): Gradually ramping up your maximum isometric tolerance with the force arm in the angle you want to improve on the shoulder you are training.
3️⃣Regressive Angular Isometric Loading (RAILs): The shoulder being trained will attempt to rotate / pull away from the force arm.
4️⃣Repeat.
.
In the context of jiu jitsu:
1️⃣ if you do not have adequate passive range then the injury from the joint lock will come much quicker.
2️⃣If you do not have adequate strength at the end range you will not be able to resist long enough to escape or tap.
3️⃣If you haven’t prepared the tissue for that range then more likely the damage will be more severe.
.
@functionalrangeconditioning @functionalrangerelease @drandreospina @drmchivers @kinstretch

#Repost @berengutpt with @get_repost
・・・
The physics of throws from @mmaunderground

Jiu jitsu and back pain
.
What are some things you can do when you have back pain and train jiu jitsu?
First see a healthcare professional to properly assess your deficits to rehab the injured tissue.
Second know how to avoid re-injuring or aggravating your back. An important aspect of rehabilitation is activity modification and how to avoid aggravating the injury while performing your activity. .
Jiu jitsu players with back pain are more likely to be flexion intolerant, which means bending forward hurts. A healthcare professional can assess and confirm your pain trigger.
The most common way this affects a jiu jitsu player is when using attacking from the closed guard. Often the oppponent will try to stack to pass or to counter submission attacks which specifically loads the injured back in the exact way that causes pain.
1️⃣Armbar strategies: instead of clamping your legs on their shoulder, clamp on the head. This limits their ability to stack.
2️⃣Triangle strategies: Put a leg in the opponent’s hip while being heavy with the triangle leg. This limits the opponent’s ability to posture up and drive forward. When their movement ends you can transition to the finish.
3️⃣Stack pass defense strategies: When an opponent attempts to pass with one leg on their shoulder you need to make your leg heavy. This is done by thrusting your hips up. Instead of just lifting your leg this forces your opponent to lift your whole body, limiting their stack.
.
While many martial arts may benefit from taking time off, others may be able to work around their injury if they train with the correct partners. This is the benefit of training with a rehabilitation specialist who understands the demands of the martial art.
@mmaleech

Understanding bands and how they improve mobility
•••••••••••••••••
The use of bands to improve mobility has become more popular over the last few years. While they can be a useful tool they are often misused.
.
What is happening: using a band for mobility is essential a joint mobilization to temporarily improve aberrant joint mechanics. .
Mobility deficits are primarily due to:
1️⃣Tissue restrictions
2️⃣Neurological restrictions
3️⃣Insufficient neurological control
4️⃣Aberrant joint mechanics
.
When to use: If the primary reason for insufficient range or pain is due to joint hypomobility or aberrant joint mechanics then bands can be useful.
.
How to maximize: the band mobilization may allow TEMPORARY mobility improvements or decrease pain, however you need to train that new range for PERMANENT improvements. If you previously could not go into that range then your body will lack the control of that new range. Controlled articular rotations / passive range holds are excellent tools to improve active control of the new range.
.
❌Improper use of band mobility: improving overhead motion and immediately using it to load overhead motion. If you cannot control that new range then when you load it then you prime yourself for compensatory movement or injury. ✅Proper use: temporarily improving end-range joint mechanics so you can properly train your end-range. .
It is a problem if you are relying on bands to perform an exercise. See a healthcare professional to see if the joint is the primarily problem and how you can permanently improve it.

MCL Ligament insufficiency
••••••••••••••••••••••
MMA fighter complaining of knee pain 1 week after his last fight. He noted he took a leg kick early in the fight that caused more pain then normal. Despite the knee pain he went on to dominate the fight.
.
This was the most significant finding in my exam: ligament integrity testing.
.
Valgus stress test: This is a test for the integrity of the MCL ligament. The MCL is responsible for 78% of the valgus restraint when the knee is flexed to 20 degrees. Meaning if the MCL is compromised there will be more movement in the frontal plane. Comparison to the other leg shows the difference in frontal plane stability.

Jiu jitsu practitioners typically endure a lot of neck abuse due to the multitude of strangles, chokes and cranks. Stress to the vertebral segments and facet joints often lead to stiffness, reduced movement and pain.
.
If one is to perform activities like jiu jitsu it would be a good idea to perform exercises to help reduce the accumulation of stress and maintain joint health.
.
Controlled articular rotations (CARs) are an excellent exercise to maintain/improve cervical mobility and help mitigate future injury.
1️⃣The movement should be your maximum pain-free motion. If there is pain move around the painful range.
2️⃣By finding a painful range you will have discovered a “weak point”, an area that needs more attention. Positional isometrics near that range help to build resiliency in the area. If pain persists see a healthcare professional to address.
3️⃣By adjusting body position (sitting, supine, prone) you challenge the neck musculature in different ways. .
“You will always regret not training the position that you got injured in.” – Andreo Spina
.
@drandreospina @functionalrangeconditioning @functionalrangerelease @mmaleech @dynamixmma

Biomechanics of Stacking
•••••••••••••••••
In Jiu jitsu the stack is a powerful tool to pass or escape submissions, when used correctly.
.
Correct stack positioning: the goal is to keep your weight in line with the opponent’s head, this ensures pure sagittal plane motion. When performed correctly it unlocks a fully locked in triangle, no matter how flexible their spine. .
Kinesiology of the correct stack: In an ideal spine there is a maximum of 80 degrees of cervical flexion + 45 degrees of thoracic flexion, however that is for 7 cervical segments and 12 thoracic segments. This means that each segment only has several degrees of motion, therefore you do not need too much motion to excessively load the specific spinal segment. When the specific segment reaches end range their body will activate a protective mechanism and stop the leg squeeze. Their body will not allow them to continue to squeeze and ensure that they deal with the threat of spine injury. This results in opening the legs to deload the spine.
.
Even with the arms in a position that appear vulnerable to attack they will have no strength to apply an arm lock.
.
Important detail I picked up from Coach @antoni_hardonk , by keeping both arms near the head it will prevent them from angling away to deload the spine in other ways.

Neurological tightness vs Mechanical tension:
••••••••••••••••••••
One of the most valuable lessons I learned from @drmchivers and the @functionalrangerelease manual system was how to differentiate neurological tightness and mechanical tension.
.
My patient initially complained of intense cervical pain, tightness, locking / catching and restricted movement (specifically extension and rotation). Through assessment I found his symptoms were primarily due to neurological tightness. Likely this was due to global hypermobility (6/9 on the Beighton score).
.
He developed a fear of movement due to his symptoms, which caused him to stop many physical activities. When he saw other healthcare professionals they attempted to massage out the tightness, which ultimately failed to address the problem. .
After FR treatments to address neurological tension: PAILs level 1 & 2, controlled articular rotations and cervical hinge training he now has a reduced fear of neck movement, resumed activities he had not performed in years and most importantly now has tools to help himself. .
Future sessions to expand his ACTIVE motion so he can control his body.
.
@drandreospina @functionalrangeconditioning

Core stability for back pain
•••••••••••••••••
Here are examples of core stability exercises that I use for patients who present with low back pain.
1️⃣Bird dog
2️⃣Side plank
3️⃣McGill Curl up
4️⃣RKC plank. I often will replace the curl up for the plank as I find it is easier for patients to perform without cueing / compensatory spinal movements.
.
Generally these are performed for 10 seconds with 4-6 repetitions on each side. Once you can perform 8-9 sets without compensations I would progress to more advanced exercises. Generally the advanced exercises include upper and/or lower limb movement while remaining stable. Athletically you are never in a perfect spine position, but if you cannot maintain an isolated spinal position how can you expect to maintain a braced spine in a dynamic movement?
.
Unfortunately on social media people will post exercises without an explanation of WHY they are chosen. Why do I use these exercises?
1️⃣Patients with lumbopelvic deficits respond well to volitional core stabilization.
2️⃣Core musculature are designed to resist movement, therefore should be INITIALLY trained isometrically.
3️⃣Combined these 3 exercises hit anterior, lateral and posterior core musculture.
4️⃣Dr. Stu McGill, @backfitpro , expert of spinal biomechanics, studied a variety of core stability exercises. The McGILL big 3 exercises provided maximum core muscle activation with minimal spinal shear forces. The sit-up is an example of having high rectus abdominis activation but moderate lumbar shear, therefore may not be the best exercise for a patient with back pain.
5️⃣Easy to do at home and does not require equipment.
.
Since I have back pain, should I do these exercises? MAYBE. Not all patients with low back pain will benefit from these exercises. These are examples of exercises that I would use if a patient presented with lumbopelvic stability deficits and what I believed was the cause for their symptoms. I do not give ALL patients with low back pain these exercises. I would encourage you to see a healthcare provider to give you a better understanding of your symptoms.
.
Reference:
McGill, S. M. (2015). Low Back Disorders, 3E. Human Kinetics.

Biomechanics of inverting for jiu jitsu
•••••••••••••••••••
The concept of inverting often used in sport jiu jitsu as a way to preserve guard, sweep and/or attack an opponent’s leg. While it is a useful movement for competitors is it safe?
.
1️⃣Mobility requirements: The key to reducing injury is having sufficient spinal mobility. The goal is to roll over the shoulders which requires thoracic and cervical flexion. The neck needs to bend enough so there is minimal contact. .
2️⃣Injury risk: Insufficient spine mobility, either neck or upper body will cause unnecessary stress on the cervical spine. Too much time spent in the inverted position leads to an increased likelihood of injury. If you are going to invert quickly transition to the next position.
.
Basic drill: Granby roll. This is an old school wrestling drill. Focus on rolling over the shoulder blades.
Intermediate drill: Sit-up guard. Control one leg and invert/roll to the other leg as demonstrated by one of my professors Gustavo Gasperin @mmaleech. .
Do you need to invert for competition? Absolutely not, but the ability to invert opens up sweeps, position maintenance and leg attacks. As a healthcare professional I may recommend avoiding this position with a pre-existing neck injury.

Balance and striking ••••••••••••••••••••••
When you are balanced you can move forward, backward, be aggressive or be defensive. When your center of mass moves outside of your base of support you are unbalanced. The next response has to be one that allows you to regain your balance or you will fall down. If you are unbalanced you cannot move or counterattack effectively.
.
Regarding striking often people will say you have to move your head, however head movement should not come at the expense of your base. If head movement is used to evade a strike but you are now unbalanced you have no effective counter to the second strike.
.
An example of this was Luke Rockhold and Yoel Romero @ufc 221. Rockhold demonstrated this technical defensive mistake which cost him the fight. Rockhold kept his lead hand low so he had to rely on distance and head movement to avoid strikes. Yoel Romero rushed forward with a flurry. Rockhold’s first response was to lean away, which made him unbalanced. At this point he lost the ability to use intelligent footwork to angle away from the follow up strike. He had to stumble backwards to try to avoid the barrage of strikes. When he was too unbalanced and close to the cage his feet no longer could move effectively. His last resort was to lean his head away. Romero showed he was too fast and long and still managed to find his mark.
.
Don’t make this mistake: keep your feet underneath you, maintain balance and you will not limit your future defensive options.

Kinesiology of the upa
••••••••••••••••••••••
The upa or the bridging mount escape is a crucial jiu jitsu movement that often gets ignored. Being mounted against a skilled opponent can be terrifying, especially when strikes are involved. When in bad positions often people will resort to ineffective / energy inefficient movements to attempt to escape. The intention for all jiu jitsu techniques is minimal effort for maximum effect. .
The goal of the upa is to explosively thrust your hips up to unbalance your opponent. The movement needs to be powerful enough to unbalance them while also taking steps to prevent them from rebalancing (posting with foot or arm). Nothing is more demoralizing than repetitively attempting inadequate escapes.
.
Key points for the upa
1️⃣Ankle and hip range of motion: by plantarflexing the ankle and extending the hips you can ensure the opponent moves enough to be off balanced. Less movement = less unbalancing.
2️⃣Keep your opponent directly under your hips for maximum hip thrust explosive force. If they move their knees to a high mount the hip thrust will have considerable less effect.
3️⃣Tilt the head for the proper angle. When people explode to the side the force becomes significantly weaker.
4️⃣Trap the foot / arm: This prevents the opponent from either stepping or posting to avoid losing position.
.
When the upa is performed correctly it should be effortless. Once the movement is mastered additional elements, such as strikes can be added.
.
@jamesdriskill @bretcontreras1 @ricksongraciejj

Undefeated amateur kickboxer and @dynamixmma fighter returns to training following labrum repair on his right shoulder. His current complaint is stiffness and weakness with his jab from the southpaw stance.
.
The proper punch mechanics in the Dynamix striking system is thoracic rotation, scapular protraction and shoulder internal rotation for maximum distance and power. While he is primarily an orthodox fighter Coach Antoni encourages all of his fighters to be ambidextrous.
.
Due to inadequate shoulder internal rotation his humeral head translates forward which puts unnecessary stress on the joint capsule. .
Treatment included FR work to the posterior capsule and latissimus dorsi, kimura stretch with Level 2 PAILs, general glenohumeral CARs and axial CARs.
.
@antoni_hardonk @drandreospina @functionalrangeconditioning @functionalrangerelease

Kinesiology of jiu jitsu: proper posture in the closed guard
••••••••••••••••••
When you are sitting in someone’s closed guard you have one objective: Clear the legs while not getting swept of submitted.
This is more easily accomplished while maintaining balance and proper posture.
.
What is proper posture for jiu jitsu? In jiu jitsu when you are sitting in someone’s closed guard you are mainly resisting a forward pull from the guard player. ✳️Physics of balance: To remain balanced you have to keep your center of mass between your base of support. If the guard player manages to pull your center of mass outside your base of support you will be unbalanced.
.
❌Faulty posture: Active toes. When you are on your toes your weight is shifted too far forward.
❌Faulty posture: Neutral spine alignment. While this seems correct it is inefficient. If you have neutral spinal alignment and they pull then your center of mass will be much closer to the edge of your base of support. Therefore the force they will need to unbalance you is considerably less.
✅Proper posture: Posterior pelvic tilt. Tuck your tailbone underneath you. When your pelvis tilts posteriorly it shifts your center of mass back. The spinal and pelvic alignment puts you in a mechanical advantage to resist the guard player’s anterior pulling force without having to use a lot of energy.
.
Your arms can be used to open the legs and prevent them from sitting up.
✳️The most stable alignment is a neutral spinal with abdominal bracing, however if there is slight flexion it will not significantly decrease your stability.
.
When the opponent’s pull increases or if they try a hip heist sweep to unbalance you can “engage your hips” meaning extending / activating your glutes and slightly lifting your hips up to meet their increased force.