Tag: proform rehab

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..

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Twitter: jiujitsuPT

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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

Rotator Cuff Strengthening Variation To Build Healthy Shoulders For BJJ

July 14, 2018 by Gary Berger 5 Comments

This video is part of my soon to be released video e-book on Shoulder Health For BJJ. Its basically the exercises from my e-book in video format. This exercise is a progression of the basic rotator cuff strengthening exercise where the arm is at your side.

This variation is especially important to build healthy shoulders for grapplers and pretty much everyone.

Kimuras, Americanas, and Omoplatas are a few of the submissions that will attack the shoulders in this position of the arm and could compromise and injure the shoulder joint as well as the rotator cuff musculature.

These exercises are a way to help protect the shoulders, build essential strength to promote optimal shoulder function, and also prevent injury.

Doing these exercises does not mean that you should not tap from a submission or get your shoulder cranked, its always a smart idea to tap in order to prevent injury and continue training. But if your shoulder gets compromised and you are late to tap or the submission comes on quicker than expected, then these exercises can help reduce the risk of injury.

This is just one peice of the puzzle to have healthy shoulders, and is a great addition to an already solid healthy shoulder program.

If you are wondering how to get healthy shoulders, then check out my free e-book available now at www.jiujitsutherapist.com and request your free copy today!

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/t…

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