Shoulder Mobility and Warm-Up: Prone Swimmers

This exercise is one of my favorites to warm up the shoulders and mid back as well as work on improving shoulder mobility.

Make sure to retract and depress the shoulder blades (squeeze shoulder blades down and back- like pulling the shoulder blades into your back pockets) and try to avoid shrugging the shoulders up towards your ears.

Perform 1-2 sets of 5-10 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/
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Leg Swing Hip Switch Stand Up

A super effective and useful hip warm up or mobility drill for Jiu-Jitsu.

Great for before training or just to improve hip mobility and control.

Perform 10 reps each or set a timer and do 1 minute per drill for a couple of rounds.

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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)

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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: 0CFRLJBCRTGVGJMD

Please use the code “JITSEASY10” for all your DVD & Digital Download orders at Digitsu bit.ly/2S9kMg4 to get 10% off (and help my channel out)! Thanks for the support
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This is one of the easiest ways to tape an injured finger for BJJ.

This style of taping is used to support, stabilize, and help protect the finger while allowing for good range of motion which has allowed me to train both Gi and No-Gi without worry and with the ability to grip.

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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: MSG9UII7QZ7WDKB5

Please use the code “JITSEASY10” for all your DVD & Digital Download orders at Digitsu bit.ly/2S9kMg4 to get 10% off (and help my channel out)! Thanks for the support
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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

—————————————

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: IWXP.OJP3TZV@PIZN

Please use the code “JITSEASY10” for all your DVD & Digital Download orders at Digitsu bit.ly/2S9kMg4 to get 10% off (and help my channel out)! Thanks for the support
Join our Private Facebook Group

There are multiple variations when performing exercises and numerous ways to perform each exercise. In this video we use a kettle bell with the “bottoms up” approach.
We hold the kettle bell upside-down which forces the stabilizing muscles in the wrist, elbow, and shoulder to be activated even more than when using a traditional dumbbell.
When training BJJ, stability ad strength of the entire arm is crucial to maintaining health and preventing injury. A solid exercise that takes some practice but i very beneficial to preventing upper extremity injury and helping your BJJ game.

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I received a question on youtube regarding wrist and forearm pain with lifting a heavy bar bell and also when holding grips when grappling in the gi.
These exercises and stretches should help keep your arms and hands loose, your tissue stretched out, and help to decrease pain.