How to improve thoracic spine mobility from rounded posture due to BJJ The Jiu-Jitsu Therapist

Rounded shoulders posture is common in BJJ. This will also lead to discomfort, tightness in the shoulders, and stiffness in the mid back (thoracic spine).
Integrating a foam roller into your warm up and cool down will help improve thoracic spine mobility, reduce pain, and assist with warming up the tissue. This helps me stay mobile and avoid pain and injury.

If you have pain on the outside of your hip when playing butterfly guard, then try these stretches.

IT Band and Lateral Hip Stretches are important if you have pain or tightness on the outside of the hips.  These stretches and exercises are great for dealing with trochanteric bursitis (pain on the outside of the hip) as well as pain just below the outside of the knee.
Hope they help and send me any questions that you have.

If you have pain in your forearms and wrists with BJJ, then try these exercises.

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.

Improve Hip Rotation Mobility For Ease With S-Mount For BJJ The Jiu-Jitsu Therapist

If you have difficulty applying solid pressure and holding position when in S-Mount, then try these hip mobility stretches to increase hip internal and external rotation with these stretches and muscle energy techniques.
Very effective techniques in allowing your hips to comfortably get into the proper positions for BJJ.

Band Resisted Takedown and Mobility Drills For BJJ

Great solo drills to work on takedowns and mobility, strength, and explosiveness for BJJ! #jiujitsu #solodrills #takedowns #bjj #jiujitsutherapist #jiujitsuPT #rehab #monsterbands #resistancetraining #drilling #tournamentprep #training #dcmma #derbycity

Naturally reduce inflammation in the body and make golden paste taste better with this new recipe

Turmeric is a great anti-inflammatory that not only aids in recovery after a tough workout, but it also helps with pain, stiffness, and soreness. This is a great way to take turmeric (golden paste) if you are not too crazy about the taste of turmeric.

Check out many more videos on my youtube channel                                  The Jiu-Jitsu Therapist.

Golden Paste Turmeric Recipe to Help Fight Inflammation

Golden Paste Turmeric Recipe to Help Fight Inflammation

Turmeric is a spice which is a natural anti-inflammatory. I am not a huge fan of taking NSAIDs (non-steroidal anti-inflammatory medications) such as Ibuprofen. I have started making the Golden Paste recipe which I take daily.
I wake up less stiff, less sore, and my body and joints don’t feel as tight and achy. I feel that anything that is natural and that can be used to fight inflammation which can be due to activities such as BJJ is an advantage and keeps me feeling better while grappling.       Not to mention, I feel that it has made a significant improvement in my recovery and I feel better the next morning following a hard training session.
Hope this helps!


Improve Shoulder Mobility with Joint Mobilizations Using a Monster Band

Check out the video Chewy made where he and I assess and then address his shoulder tightness, pain, and limited motion. We use a monster band (thick resistance band) to perform joint mobilizations to improve capsular restrictions in the shoulder (glenohumeral) joint. You should feel the difference after performing the stretches.

More videos on my Youtube channel The Jiu-Jitsu Therapist and

Also be sure to check out my head coach’s website for more BJJ drills, techniques, and information.

Solo Butterfly Guard Movement Drill With Sandbag

Solo Butterfly Guard Movement Drill With Sandbag

I have been trying out different things to drill with when I can’t get to the gym. This is the first video in a series that will have BJJ specific movement drills and strength/conditioning exercises using the sandbag. The sandbag is super versatile and at times awkward to handle which I feel really helps with the application to BJJ.

Bauerfeind Ankle Brace Review For BJJ

Bauerfeind Malleotrain Plus and Bauerfeind Sports Ankle Support Review for BJJ and grappling.
If you have suffered an ankle injury in the past from an ankle lock, toe hold, etc., then check out my review on these ankle braces from Bauerfeind to help you get back to training.

Check out for more information on their braces!