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.

For 20% off of all of my courses use the promo code 20off and head over to https://www.thejiujitsutherapist.com/store

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.

————————————————

***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

In this series I demonstrate a hip opener with some bonus movements that make the technique much more effective.

By incorporating multiple plane movements allows for a more complete and effective mobility exercises.

Then we combine the overhead reach which adds a component of trunk mobility which provides a more thorough and complete mobility exercise.

————————————————-

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/

***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

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

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

***Support the podcast and visit our podcast sponsors “Charlotte’s Web” at https://bit.ly/31HEWoT and use the promo code Chewjitsu30 to get 30% off of your total CBD and product purchase!

Check out some awesome Jiu-Jitsu gear at https://epicrollbjj.com/ and use the promo code Chewjitsu30 at get 30% off your total purchase!

Rib injuries are one of the toughest and most difficult injuries to recover from.

The ribs are effected by and also impact so many other areas of the body and the lack of mobility and strength in this area can really limit performance and can lead to future injuries.

In this video, I take you through one of my favorite and in my opinion an extremely beneficial and effective exercise sequence to help with improving movement and strength.

This is a solid technique for a warm-up exercise or a rehab technique.

2-3 sets of 10 repetitions

***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!

Also offering on-line virtual consulting as well! Learn more: https://jiujitsutherapist.com/consulting

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

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

***Support the podcast and visit our podcast sponsors “Charlotte’s Web” at www.charlottesweb.com and use the promo code Chewjitsu to get 15% off of your total CBD and product purchase!

Also check out some awesome Jiu-Jitsu gear at www.epicrollbjj.com and use the promo code Chewjitsu at get 15% off your total purchase!

***Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description

In this video I show a useful combined movement that incorporates the shoulders, mid and low back, and inner thigh areas to actively warm up prior to activity such as Jiu-Jitsu.

The “Prayer Stretch” position in a wide knee position will address the shoulders, mid-low back, and inner hips.

Followed by a reach through with focuses on the back of the shoulder (posterior capsule stretch) and a mid to low back (thoracic and lumbar spine) rotation stretch.

The gentle overpressure with the other hand provides a more significant stretch. This is a useful and effective technique that I have used to warm up and get my body ready for activity.

Instagram: https://www.instagram.com/the_jiujitsu_therapist/
Facebook: https://www.facebook.com/jiujitsuPT/
Twitter: https://twitter.com/jiujitsuPT

***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  

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com  

***Support the podcast and visit our podcast sponsor “Charlotte’s Web” at www.charlottesweb.com and use the promo code chewjitsu10 to get 10% off of your total CBD and product purchase!  

***Check out the knee braces I recommend for BJJ https://www.youtube.com/redirect?q=https%3A%2F%2Fshareasale.com%2Fr.cfm%3Fb%3D706061%26u%3D1416655%26m%3D58066%26urllink%3D%26afftrack%3D&redir_token=8Lgzsd08IwdEhtgt_HQqjdYACLR8MTU0MjMyNTY2N0AxNTQyMjM5MjY3&v=uDTBbV-9vIc&event=video_description