Follow this page!!! It’s a great way to prehab and prevent potential injuries. Plus the model is a sweetheart of a guy. They are sponsoring my secondary physical therapy. Some great daily stretching for you as well.
Repost from @bjjprehab using @RepostRegramApp - MOBILITY MONDAY to start your training week off right!
1️⃣ Foam Roller: shown here is for the muscles of your hips & knees. You’ll begin with the quads, doing both sides to start off, roll back and forth in a steady pace. Now move to each side to work your IT bands. You’ll continue to roll all the way through, 15 seconds at each side. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ 90/90: focusing lower back and neck, your hips and knees will be flexed at 90 degrees. Start with your palms together and open up as far as you can and touch the mat on the opposite side. Pause for 3 seconds, stretch and relax into the full extension, continue for 30 seconds.
3️⃣ Cat Cow: Arch and extend your lower back, then round and flex spine. Keep moving in a full range of motion, as far as you can comfortably, continue on for 30 seconds. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔑 The BJJ Prehab program provides members with weekly, fully personalized prehabiltation (prehab) routines. Workouts are only 10-20mins and comprised of targeted joint mobility, flexibility and strength exercises designed to empower you with proactive tools needed to reduce risk of preventable injury, recover faster from tough rolls, and generally keep the body working optimally!
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