Tag: proform physical therapy

Use Your Belt To Instantly Fix Hip Pain With This Technique

October 22, 2018 by Gary Berger Leave a Comment

Pain in the front of your hip can cause significant difficulty with Jiu-Jitsu and especially with playing guard or retaining guard. This technique requires only your belt to get a very effective and useful stretch to improve your hip range of motion, decrease pain, and get you back to training.

If you are in the Louisville area and dealing with injuries, reach out at https://www.proformrehab.com/ to see how we can help you get back to training.

More videos and exercise tips at https://jiujitsutherapist.com

Check out The Jiu-Jitsu Therapist Podcast with great conversations on some big names in grappling and injury-prevention and training tips. https://itunes.apple.com/us/podcast/t…

Thanks to my sponsor Defense Soap. Check them out at http://www.defensesoap.com/

Check out the knee braces that I recommend for BJJ: https://shareasale.com/r.cfm?b=706061…

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One tip to improve recovery after BJJ training

October 12, 2018 by Gary Berger Leave a Comment

This one tip will make your recovery more effective and reduce tight muscles as well as stiff joint.

The key is to perform your recovery work within 15 minutes or less after you have completed your work out. The reason is simple, the muscles are still warm and more easily stretched out and moved.

Doing this will keep the muscle from getting so tight and will make your recovery more comfortable and more effective.

If you are in the Louisville area and dealing with injuries, reach out at https://www.proformrehab.com/ to see how we can help you get back to training.

More videos and exercise tips at https://jiujitsutherapist.com

Check out The Jiu-Jitsu Therapist Podcast with great conversations on some big names in grappling and injury-prevention and training tips. https://itunes.apple.com/us/podcast/t…

Thanks to my sponsor Defense Soap. Check them out at http://www.defensesoap.com/

Check out the knee braces that I recommend for BJJ: http://www.shareasale.com/r.cfm?b=706..

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

Quick Tips for improving BJJ posture and muscle symmetry

September 8, 2018 by Gary Berger 1 Comment

Muscle imbalances occur not only in BJJ, but from life in general. Most of the things that we do throughout the day places us in a forward head and rounded shoulders posture as well as a bent trunk along with bent knees and hips.

A great way to think about muscle symmetry is to stretch the areas that are tight (neck muscles, pec, front of the hips, and hamstrings), while strengthening the areas that may not be activated as much (back of the shoulders and shoulder blade musculature, glutes, and outer hips).

These are just general guidelines and just because muscle are tight does not mean they are strong and vice versa, muscles that are stretched/loose are not necessarily weak, but these are just general guidelines so take this information with the idea that there are variables and not absolutes when discussing posture and muscle symmetry.

Here are a few of the videos I recommend but there are plenty on my page and other pages so feel free to explore and see what works!
Also, check out my e-Book for healthy shoulders, which is a good place to get some solid stretches and strengthening exercises as well!

Neck and shoulder stretching: https://youtu.be/e8RvkTWHogU

Shoulder and shoulder-blade strengthening: https://youtu.be/O-fyNTPJU_k

Hip stretching: https://youtu.be/BTjHFgrZPgs or the hip mobility sequence: https://youtu.be/-ffAG8QWPWg

Hip strengthening: https://youtu.be/9G4yL3gxYl8

If you are in the Louisville area and dealing with injuries, reach out at https://www.proformrehab.com/ to see how we can help you get back to training.

More videos and exercise tips at https://jiujitsutherapist.com

Check out The Jiu-Jitsu Therapist Podcast with great conversations on some big names in grappling and injury-prevention and training tips. https://itunes.apple.com/us/podcast/t…

Thanks to my sponsor Defense Soap. Check them out at http://www.defensesoap.com/

Check out the knee braces that I recommend for BJJ: http://www.shareasale.com/r.cfm?b=706..

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

The Jiu-Jitsu Therapist Podcast: Episode 49 – Physical Therapist Dr. Jonathan Amato

July 31, 2018 by Gary Berger Leave a Comment

Dr. Jonathan Amato PT, DPT, OCS, CSCS is a Physical Therapist and Certified Strength and Conditioning Specialist. Dr. Amato joins the podcast to discuss his experience working with high level athletes, the techniques and treatment strategies that he finds most effective, and how he works with fighters in the UFC to help them stay healthy.

If you are in the Louisville area and dealing with injuries, reach out at https://www.proformrehab.com/ to see how we can help you get back to training.

More videos and exercise tips at https://jiujitsutherapist.com

Check out The Jiu-Jitsu Therapist Podcast with great conversations on some big names in grappling and injury-prevention and training tips. https://itunes.apple.com/us/podcast/t…

Thanks to my sponsor Defense Soap. Check them out at http://www.defensesoap.com/

Check out the knee braces that I recommend for BJJ: http://www.shareasale.com/r.cfm?b=706..

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

This warm-up will make your hips feel amazing and help with a better guard for BJJ!

July 27, 2018 by Gary Berger Leave a Comment

Hip mobility is one of the most important elements in having a guard that is not only tough to pass, but one that is effective in attacking when going for submissions.

The ability to have mobile hips will allow for improved guard retention, improved positioning, improved submissions, and REDUCED risk of knee injury.

The hips are so important and are crucial in all aspects of BJJ. This active hip mobility sequence is not only an excellent warm-up, but it will work wonders in improving your hip mobility, leg flexibility, and will ultimately improve your jiu-jitsu while helping to reduce the risk of low back, hip, and knee injury.

If you are in the Louisville area and dealing with injuries, reach out at https://www.proformrehab.com/ to see how we can help you get back to training.

More videos and exercise tips at https://jiujitsutherapist.com

Check out The Jiu-Jitsu Therapist Podcast with great conversations on some big names in grappling and injury-prevention and training tips. https://itunes.apple.com/us/podcast/t…

Thanks to my sponsor Defense Soap. Check them out at http://www.defensesoap.com/

Check out the knee braces that I recommend for BJJ: http://www.shareasale.com/r.cfm?b=706..

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT

This is the blueprint to get you back to BJJ after injury

June 25, 2018 by Gary Berger Leave a Comment

If you are returning to BJJ or any other activity, I always recommend a gradual return to sport. One of the pieces of advice I give out is to “limit the variables.” This basically means to decrease any external factors out of my control that can increase likelihood of re-injury.

Training in a safer environment to start with is a great idea. Following these steps will help get you back to training safely and with less likelihood for re-injury.

1.Drill independently – start with active movement drills and start rebuilding muscle memory.

2. Avoid painful positions – modify positions based on any pain or difficulty with performing a movement.

3. Partner drilling – start performing techniques with a partner performing light to no resistance. Get used to moving your partner’s body weight and getting the techniques down in a controlled environment.

4. Pass and defend drills – start active grappling with having certain positions in mind and stoping once someone gets a sweep or a submission.

5. Full grappling – still continue to choose your partners wisely, but get back to full training. Start with a few rolls and then increase the amount of training rounds gradually as your body adapts. If you have pain, modify or go back to an earlier step.

These are just general outlines and you may find yourself staying at one area/step longer than others, but the key is safety, preventing re-injury, and getting back to your previous level of function and skill.

If you are in the Louisville area and dealing with injuries, reach out at https://www.proformrehab.com/ to see how we can help you get back to training.

More videos and exercise tips at www.jiujitsutherapist.com

Check out The Jiu-Jitsu Therapist Podcast with great conversations on some big names in grappling and injury-prevention and training tips. https://itunes.apple.com/us/podcast/the-jiu-jitsu-therapist-podcast/id1134701970?mt=2

Thanks to my sponsor Defense Soap. Check them out at http://www.defensesoap.com/

Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT