Scapular Strengthening For BJJ To Correct Posture

A quick and easy way to improve posture and strengthen the muscles in the mid back. These are some of the muscle that have a tendency to be weak and are overpowered by the stronger musculature in the front of the shoulders. These weaker muscles include the mid trap, low trap, and rhomboids.
Focusing on strengthening these muscles will not only improve muscle symmetry, it will also improve posture, and improve strength of the shoulders as well.

One Simple Exercises To Improve Posture and Decrease Injuries For BJJ

This technique is one that can be performed anywhere. Its simple, quick, and if done correctly can help balance out the muscles in the neck, shoulders, and back to improve posture and muscle symmetry.
Improving posture is beneficial for many reasons but a few great ones are pain relief, reduction of injuries, and improved physical performance.
All of these things are essential for training consistently and for a long time.

Fix Tight Shoulders From BJJ and Prevent Injury From Shoulder Locks With These Techniques

Use these techniques and stretches with an exercise ball to help with shoulder motion. Fix Tight Shoulders and Prevent Injury From Shoulder Locks With These Techniques. The more motion and flexibility, the less likelihood of injury.
Great to perform as a warm up, cool down, and on off days.

The Jiu-Jitsu Therapist Podcast-Episode 24: BJJ Black Belt Nick “Chewy” Albin and BJJ Purple Belt Chris Dukes



On this episode of the podcast I am joined once again by my head coach and BJJ black belt Nick “Chewy” Albin. He is fresh off of his win at Fight To Win Pro 29 in Nashville, has just returned from running a few seminars, and talks about his plans for the future.

Chris Dukes is a BJJ purple belt and lawyer. Chris is recovering from knee surgery and is the guy that I have been working with in my videos on my Youtube channel to get him rehabbed and back to training. We discuss his recovery from injury, staying healthy, and how starting BJJ at an older age has affected his body.

We also delve into discussing stem cell injections, PRP (Platelet Rich Plasma) Injections, Physical Therapy, and surgical treatment options for recovery. It was a great podcast with plenty of information, and of course historical facts and rambles from “Chewy.”

Hand and Finger BJJ Warm Up Plus Easy Tips

I got a question on Reddit regarding hand and finger soreness and what to do about it.
Here are a few simple warm up exercises and stretches for the fingers and hands.
Included are tendon glides which help get the tendons moving as well as warming up the fingers. I also provide some simple and quick tips to keep the hands mobile, stretched out, and to minimize soreness.
Warming up and cooling down the hands is just as important to keep those joints healthy and getting the inflammation out.

Improve Hip Flexor and Quad Mobility For BJJ With This Modification

Try this modification to help with hip flexor and quad flexibility.
In this technique, we incorporate the belt to assist with stretching the 2-joint quad muscle, the rectus femoris. This muscle crosses both the hip and the knee and to be effectively stretched, must be elongated across both the hip and knee joint simultaneously.
This is a really easy modification that can be done before of after training to get a more complete and effective stretch. Really important to maintain muscle symmetry and to improve flexibility.

6 Rules To Follow When Grappling With A Partner Who Just Returned From Injury

Some key points to think about when grappling with a partner who has returned from an injury.

How To Return To Grappling After Injury: Meniscus Surgery, Post-Op Day 32: Partner Drills


This is 32 days out of meniscus surgery for my training partner Chris.
We are nearing the end of a very successful knee rehab as Chris is able to participate in partner drills.
After completing solo drills, you can transition to partner drills. These drills are very important to get your body to adjust to moving with others on the mats, building muscle memory, strength, and endurance for eventual return to grappling.

3 Stretches For Improved Rubber Guard and Guard Retention

These stretches and exercises are some that I have used and found beneficial and effective for improving hip flexibility which can help with rubber guard and assists with guard retention.

Bauerfeind Sports Knee Support and Genutrain Knee Brace Initial Thoughts

Initial thoughts on the Bauerfeind Sports Knee Support and Genutrain Knee Brace. These are two of the best knee braces for grappling. The feel, support, compression, and fit are important as these braces stay in place with grappling and don’t restrict movement.

Follow this link for the braces: