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Prone Scorpion is a great exercises for stretching the chest, improving back rotation, and opening up the hips.
5-10 reps for 5-10 second holds
One of my favorite warm-up movements is the Shin Box drill.
It helps warm up and activate the hips which is great for grapplers and has some good carryover to helping establish good Jiu-Jitsu mobility.
Try a couple of rounds for 30-60 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/
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DEALING WITH TIGHT FOREARMS AND WRISTS AFTER JIU-JITSU TRAINING…then check out this quick sequence to stretch the forearms and wrists.
Try wrist rocking to improve wrist mobility as well as to stretch and release tight forearm muscle from gripping.
Start with the easiest version with fingers forward and then advance to divers pointed out, and also fingers pointed back.
Perform each sequence 5 repetitions for 5-10 second holds.
Make sure to perform these movements to comfort.
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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: YKT7RML0JSLTYZZR
♦️5 Easy Recovery Exercises After BJJ Training♦️
♦️ Hamstring Stretch (if you don’t feel a stretch, move closer to wall or use a belt around foot to lift leg) x 2 minutes total
♦️ Butterfly Stretch x 2 minutes total
♦️Figure-4 Stretch x 2 minutes per side
♦️Hip Internal Rotation Stretch x 2 minutes per side
♦️ Diaphragmatic Breathing – make exhale longer than inhale x 3-5 minutes
These are some of the exercises I like to do after training. Longer hold times after training is helpful to relax the muscles and good for recovery. Focus on breathing throughout the exercises to get into a comfortable stretch and make sure not to go into pain.
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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
♦️Squat Mobility Flow For Tight Hips and Ankles♦️
Squat ➡️ Squat With Rocking ➡️ Squat With Knee Extensions ➡️ Squat With Overhead Reach
The squat is so important for so many reasons. Weight lifting, BJJ, and for the ability to perform normal daily tasks. It’s important to work on your squat and get into a squat on a daily basis.
Go through the flow 3-5 times.
Hold the stretches (rocking, knee extension, reach) 5-10 seconds.
If you’re dealing with stiff and achy knees, try this exercise.
Knee CARs (Controlled Articular Rotations) are a great warm up, cool-down, and generally a great mobility exercise.
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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
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If you’re dealing with tightness in the shoulders or the back, or need a useful shoulder/back warm-up, then try the Shoulder Wall Circles.
Start in half kneeling with a yoga block between the far knee and wall.
♦️Keep contact with wall with near side arm.
Slide arm up against wall and then rotate palm to wall when arm is overhead. Then return to start position.
Perform 5-10 reps for 3-5 second holds on both sides.
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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: YTLUPS0BLKUTFZKJ
♦️Half Kneeling Open Book Stretch♦️
♦️Start in half kneeling with a yoga block between the far knee and wall.
♦️Keep contact with wall with near side arm.
♦️Reach out and back with other arm for a great chest opener and trunk mobility movement.
♦️Perform 5-10 reps for 3-5 second holds on both sides.
————————————–
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
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How To Improve Your Triangle Choke With 3 Solo Drills
1. Bridge with knees to chest with exercise ball (2-3 sets x 10 reps)
2. Figure-4 stretch with exercise ball (5 x 15 seconds)
3. Solo Triangle Drill (2-3 sets x 10 reps)
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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
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Grab a belt and lie face down.
Create tension by pulling the belt apart.
Squeeze shoulder blades down and in “towards your back pockets” and lift hands off of the mat. 2 sets of 10 reps.
Then repeat the same process but try to pull the belt down behind your head (this will be difficult if your shoulders are tight) 2 sets of 10 reps.
Song Code: H3OMDN9EAV5V82S6
1) Thoracic Extension, 5-10 repetitions, 5 second holds
2) Kneeling Shoulder Flexion, 5-10 repetitions, 5 second holds
3) Thread The Needle, 5-10 repetitions, 5 second holds (both directions)
—————————————
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: 0CFRLJBCRTGVGJMD