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The Hip Airplane is a great way to activate the hip muscles and also get a nice dynamic stretch.
You can also use a wall for balance.
2 sets of 5-10 repetitions
Knees To Chest
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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: FDVSMTOXVXC5XCKO
Hip Mobility Drill For Jiu-Jitsu: Part 2
90-90 Leg Lifts
Begin in the 90-90 Position.
Move into your end-range by moving your chest towards the leg you are focused on, and then slightly move away to allow for some available movement of the hips.
Keep a braced and stiff upper torso and focus on actively lifting the front leg 5-10 reps of 5 seconds. Then perform actively lifting the back leg 5-10 reps for 5 second holds.
This will help close the gap between passive hip motion (the ability to move your leg without using your muscles) and active hip motion (using your muscles to move the hip through or to a specific motion).
The more active control you have over your hips, the better function and capability, and ultimately control you will have over your joint.
Song Code: LWJDZQA7FQF2ZIDV
Lateral Leans (Wide Stance)➡️ Half Kneeling Hip Opener ➡️ Adductor Rock Backs
5 repetitions for 5-10 second holds.
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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: VYVH891PEB30Y3PH
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
If you are dealing with tension or tightness in the front of your hips and think thats it’s due to “tight hip flexors,” then the “Thomas Test” is what you need to try. A feeling of tension or tightness in the front of the hips does not necessarily mean that you have tight muscles…and this test will help clear that question up.
The Thomas Test is used to assess the Iliopsoas muscle at the front of the hip (hip flexor muscle), Rectus Femoris muscle at the front of the thigh (quad muscle), and Tensor Fascia Lata (outer hip muscle). All of these muscles can contribute to mobility issues and problems at the hip.
Check out the video to learn how to do the assessment for yourself and find out if you have true tightness in the hips.
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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: PP8T78LVMIN7QEUT
The Prone Scorpion movement is a valuable one that is a staple in my mobility and warm up routine.
It addresses some important areas of the body that can frequently get stiff and tight.
With rounded posture from sitting and/or Jiu-Jitsu, we develop some common problem areas that come up which include the pec muscles, the back, and also the hips.
The important cue in this video to activate the outer hip is beneficial in helping muscle activation for an even more effective movement.
Perform 5 reps for 5 seconds.
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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: E78UKEWVJY8WKNI0
The 90-90 position is extremely useful and beneficial for hip mobility, and specifically rotation.
Once you are able to get into this position and get into some stretches and dynamic movements, you will notice the benefits.
This position is also beneficial for its variability. One specific exercise from the 90-90 are hovers.
In this video, I take you through a knee hinge hover exercise for some increased challenge for improved hip rotation.
I like to do 2 sets of 5-10 repetitions.
This is a sequence that I learned from the Functional Range Conditioning seminar and Kinstretch instruction from Functional Anatomy Seminars which I use with my clients on a regular basis.
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: CS2858GM5VPKHWSP
This sequence is a vital movement to not only improving hip rotation (specifically external rotation), but also to get the hips ready for whatever activity you are ready to do.
This sequence can be done slowly with emphasis and attention brought to maintaining knee distance and muscle activation of the hips.
Perform 5 repetitions each way.
This sequence and much more can be found in Grappling RX-Optimized hips which you can get at https://www.thejiujitsutherapist.com/optimized-hips-sales-page and use the promo code 20off to get the course and any of the courses for 20% off.
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.
Music Code: 3JW0NPTZEJTIPSHB
Here is a 2-step way to deal with groin/inner thigh tightness.
Part one is adductor rocking for dynamic groin stretch followed by part two which is a way to activate the opposing muscles (outer hip) to help with better muscle symmetry around the hip joint which will help with better function of the hip.
Check out the video and post any questions you have below!
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***Check out my courses available now at
https://www.thejiujitsutherapist.com/
Use the Code 20off to get 20% off of your purchase!
***If you are in the Louisville area or interested in working with me remotely for your recovery or injury-prevention needs, then head over to https://www.thejiujitsutherapist.com/ or send me a message!
In this sequence, I take my training partner “Adam” through one of the best stretching and mobility sequences for groin tightness using the Butterfly Stretch position.
Adam has had recurrent tightness in the groin and inner thigh which has led to pain, limited hip motion, and has impacted his BJJ training.
In this video, he makes a drastic improvement in his hip mobility in under 5 minutes using the techniques we went over!
I apply FRC (Functional Range Conditioning) principles into the treatment which have been an integral and very effective part of my one-on-one training.
If you are interested in learning more, check out my on-line consults to see if working with me to improve your joint health and mobility is right for you!
It has for sure been a game changer for the people I work with!
***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
Finishing the Triangle Choke can sometimes be a challenge, but if you have better hip mobility, then your chances of finishing the choke will improve significantly.
Check out the video for some key exercises and tips on how to improve hip mobility as well as help protect the low back and the knees.
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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
In this series I demonstrate a hip opener with some bonus movements that make the technique much more effective.
By incorporating multiple plane movements allows for a more complete and effective mobility exercises.
Then we combine the overhead reach which adds a component of trunk mobility which provides a more thorough and complete mobility exercise.
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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
***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
***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 sponsors “Charlotte’s Web” at https://bit.ly/31HEWoT and use the promo code Chewjitsu30 to get 30% off of your total CBD and product purchase!
Check out some awesome Jiu-Jitsu gear at https://epicrollbjj.com/ and use the promo code Chewjitsu30 at get 30% off your total purchase!
10th Planet Jiu-Jitsu Black Belt Brandon Mccaghren shares what he felt and how he was changed when he received his black belt.
Check out Brandon’s youtube channel: https://www.youtube.com/user/TenthPlanetDecatur
And if you want to learn from Brandon you can check out his courses: https://bmac.mykajabi.com/
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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
***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
***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 sponsors “Charlotte’s Web” at https://bit.ly/31HEWoT and use the promo code Chewjitsu to get 15% off of your total CBD and product purchase!
Also check out some awesome Jiu-Jitsu gear at https://epicrollbjj.com/ and use the promo code Chewjitsu at get 15% off your total purchase!