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Important Ideas On Rehabbing Rib Injuries
Rib injuries are some of the most difficult types of injuries to treat.
They hinder pretty much every aspect of movement and have a tendency to get re-injured easily and also tend to linger due to frequent re-injury.
Here are my 8 tips that will help speed up your recovery and get you back on the mats and back to normal life safely and with less risk of re-injury.
Here are some of the links to videos referenced:
Thoracic CARs https://youtu.be/1M5GxwuHmcs
Cat-Cow https://youtu.be/bKYGb1TgS6o
Open-Book Stretch https://youtu.be/zlCyo3h4TvI
Rotational Strengthening https://youtu.be/UH88rKzsD74
Diaphragmatic Breathing https://youtu.be/DTKbM_t1RN0
General Mobility for the thoracic spine and ribs https://youtu.be/hVfzCE3NgRQ
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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Thoracic spine mobility is vital to the health of the spine including the segments above and below this area.
Each segment of the spine must move appropriately to ensure that you maintain proper mobility and health in the back.
This series of movements are great in isolating the thoracic spine (mid back) which has a tendency to have tightness and mobility deficits and can put a stress on other segments of the spine and also can hinder shoulder function.
Check out the video and post any questions you have below!
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***Check out my hip course and warm-up series available now at
https://www.thejiujitsutherapist.com/
Use the 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://www.thejiujitsutherapist.com/ or send me a message!
With the simple addition of a medicine ball, I was able to use the Thoracic CARs exercise to improve range of motion, decrease stiffness, and also increase squeeze/tension which significantly increases not only the difficulty of the exercises, but really provides a deliberate muscle activation while increasing time under tension.
This is such a useful technique for grapplers who want to work on improving their “squeeze” while putting the torso in different positions.
I use this with athletes who are not only recovering from a rib injury, but also with those that want to improve mobility and squeeze strength.
Thoracic CARs video: https://youtu.be/1M5GxwuHmcs
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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
The Open Book Stretch has a bunch of benefit and some excellent variability in how it can be performed.
This specific technique will force an increased time under tension to engage the muscles and will limit compensation to focus on trunk rotation.
This is great for stiffness, tightness, great for recovery from a rib injury, and will help improve range of motion.
Complete 5 repetitions per side.
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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!
I received a question on Reddit asking about how to alleviate recurrent rib injuries and muscle pulls from BJJ. The intercostal muscles (muscle between the ribs) are constantly in motion as they allow for the ribs to expand and contract with breathing and help with some stability between the ribs. These muscle can get irritated and then have a tedency to be re-irritated frequently. A dynamic warm up to help with blood flow and allow the muscles to get some light and comfortable movement will assist with reducing tightness, pain, and getting the area generally primed for more vigorous activity. Try these 4 quick exercises/warm-ups to get your body set to train.
Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT
I received a question on Reddit asking about how to alleviate recurrent rib injuries and muscle pulls from BJJ. The intercostal muscles (muscle between the ribs) are constantly in motion as they allow for the ribs to expand and contract with breathing and help with some stability between the ribs. These muscle can get irritated and then have a tedency to be re-irritated frequently. A dynamic warm up to help with blood flow and allow the muscles to get some light and comfortable movement will assist with reducing tightness, pain, and getting the area generally primed for more vigorous activity. Try these 4 quick exercises/warm-ups to get your body set to train.
Instagram: the_jiujitsu_therapist
Facebook: www.facebook.com/jiujitsuPT
Twitter: jiujitsuPT