Train BJJ longer/better with these 3 simple exercises
Train BJJ longer and better with 3 simple exercises
As a Physical Therapist and Brazilian Jiujitsu Black belt, I understand the demands placed on Brazilian Jiu-Jitsu athletes and the importance of injury prevention in their training regimen. Jiu-Jitsu involves complex movements that require strength, flexibility, and agility, making it crucial for athletes to prioritize exercises that enhance these aspects while minimizing the risk of injury. Incorporating exercises that target core stability, scapular strengthening, and hip mobility can improve overall balance and control during grappling exchanges, reducing the likelihood of strains or sprains.
It's essential for Jiu-Jitsu athletes to approach their training holistically, incorporating both physical conditioning and injury prevention strategies to ensure longevity in their sport and optimize their performance on the mats. By investing time in targeted exercises under the guidance of a knowledgeable physical therapist, athletes can mitigate the risk of injury and continue to excel in their practice of Brazilian Jiu-Jitsu. Here are 3 injury prevention exercises to start on your Brazilian Jiujitsu Journey. Always remember to train sensibly, tap early to submissions, and get adequate rest between sessions.
1: Deadbugs with Swiss ball
Very good for helping you before more effective in the guard and take pressure off your back and hips
https://youtube.com/shorts/g13rvb31nTs?si=eieKjUcepLXG3ndV
2: Hip Posterior glide
Helps you get more hip mobility to have a more effective guard and put less strain on your back in knee during scrambles
https://www.youtube.com/shorts/LZcBtaj8xKw
3: Face pulls:
Helps you get scapular stability to make arm drags more effective, harder for your posture to get broken down, and take pressure of your neck
The muscle hurting all of our shoulders and necks
The Pec Minor is a muscle that gets a lot of attention from physical therapists because it can cause a whole range of issues. Let’s unpack this.
The pec minor is a muscle that gets a lot of attention from physical therapists. It’s a muscle that connects your scapula also known as your shoulder blade to the front of your rib cage around your chest area. It’s famous for tipping your scapula forward. And often times due our modern lifestyle. This gets too stiff because we’re always in that position. If you have a stiff pec minor this can cause a whole host of issues. From putting pressure on your neck, to making it hard to raise your arm, to compressing your nerve. Also, it just makes your posture look worse
However, If we loosen the pec minor we can see that we get way more range of motion in the shoulder, take pressure of the neck, and free up tension in the nerves going to our hand.
The first thing I like to do is stretch this muscle, by placing my hand against the door and stepping forward while rolling my shoulder blades back. After that, I like to strengthen my muscles to keep my posture in a good position, so that muscle stays nice and supple moving forward.
How to pick you physical therapist?
Having a good physical therapist is a game changer? How do you know if you are picking the right one? Here are some things to consider.
Having a good physical therapist in your corner can change your life, but the field is really new and not all physical therapists are the same. Even the requirements to become a physical therapist in the United States has changed a lot in my lifetime.
For instance, not a lot of people know that some physical therapists have a bachelor degree and some have a doctorate degree. Some do additional training after graduate school (if they went), and some work immediately.
Here are a few different things to consider when selecting your physical therapist.
Level of training- Did they just finish school and go straight into the field or decided to residency? Unlike MDs, residency is optional for physical therapists and very few choose to do it. For instance, I chose to do one and less than 10% of my classmates in graduate school did it with me. It makes a big difference if you do one because if you complete one you can be a specialist.
Insurance- Sometimes a PT not accepting your insurance, or even taking insurance to begin with may not be a bad thing. Cash based clinics (no insurance) often means you get more time with the therapist and may get better results in less time.
Niche- Different clinicians have different niches. For instance, a lot of my clients are stunt performers and martial artists because I happen to be one too. I understand their needs and it makes it easier to treat them. Finding a PT that understands your needs is very helpful to getting great care.
There are few more reasons I outline in this video. Check it out and let me know if there are any other questions I can help you with regards to picking a physical therapist so you can improve your health and performance.
Should you get your neck adjusted?
Neck “Adjustments” have risks and but can also be very effective if used at the right time. Let’s talk about those times when it’s a good idea.
There definitely is a risk with getting neck adjustments. Sadly some people have been paralyzed after or even passed away. However, they can also be very effective. In order to minimize the risk of a neck adjustment it should really be done if there’s no red flags in the medical exam and if the patient presents with the following signs and symptoms.
positive expectation manip will help
duration of symptoms <38 days
cervical range of motion difference >/= 10 deg (strongest predictive value)
Pain with PA spring test of mid cervical spine
greater than 3/4 items on this brought the success from 38%-90%
If present with the signs and symptoms they’re usually a good candidate for manipulation and will benefit from the treatment. In my opinion, only when there’s no red flags and they fit that category then is a neck manipulation warranted.