Three simple exercises to improve rotation if you have a stiff thoracic spine (mid back).
1. Open Book Stretch 5 x 5 sec holds
2. Reach Through 5 x 5 sec holds
3. Thoracic CARs 5 x

To have a healthy spine, you must have every joint move adequately and properly.
For example, if you have a spinal segment that is stiff, then it can result in compensation or even instability at another segment of the spine. So this is the importance of having each segment of the spine move properly.

If you find a segment of the spine that is stiff, you can use a band to provide feedback and bring attention to that area to assist with mobilization of the segment.

You can also perform this technique on various segment to assist with mobility.

I would recommend 5 reps for 5 second holds with 1-2 sets per area.

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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.

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Having stiffness in the back can impact many activities and the ability to move freely and with a greater range of motion is very important not just in BJJ, but for general health.

In this sequence, I go through 5 different variations of trunk rotation exercises. These are useful as a warm-up or cool-down, and great for general back health.

Exercises:

1. Lower Trunk rotations 5 x 3-5 sec
2. Open Book Stretch 5 x 3-5 sec
3. Seated Leg Crossed Rotation 5 x 10 sec
4. Threading The Needle 5 x 3-5 sec
5. Prone Scorpion 5 x 3-5 sec

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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: SWJEOHANWREHOM3A

The Segmental Cat-Cow exercise is a slight, but very useful variation on the traditional exercise. We utilize the segmental approach to address each joint in the spine.

The idea is to focus on proper movement through each joint of the spine to allow for a more complete movement and ensure that each segment is moving adequately to limit compensation at other areas and to promote spinal health.

Great as a warm-up and a cool-down sequence. A go-to movement for me and should be one that you utilize as well.

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.

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Stiffness and tightness in the mid back (Thoracic spine) is a common issue due to the positions of Jiu-Jitsu as well as every day life that includes extensive sitting among other activities that forces our spine to round.

This can lead to a rounded posture, decreased mobility, and general stiffness in the mid back which can impact neck, shoulder, and low back function.

In this quick series, I show you exercises that I focused on after I experienced tightness in the mid back after BJJ class.

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Using this mobility drill can help with improving range of motion and decreasing stiffness in the shoulders and the mid and low back.

Make sure that you move within a comfortable range with is pain-free.

Adjusting the distance away from the wall will assist with amount of mobility/stretch.

Further distance from the wall = Less mobility requirement.
Closer to wall = more mobility requirement.

**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://mbodilouisville.com or send me a message!

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

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