Sebastian Brosche · 7 min · 481 words
A 7-minute cooldown stretch for right after jiu jitsu, when you are dead tired. Recover faster with a belt-assisted routine.
Hi guys and welcome to after Jiu Jitsu class. This is assuming that you are dead tired and you don't really want to do anything other than to go home and sleep. But this is going to help you recover tremendously. Take your belt and stretch it overhead.
And find the position where the hands can't fall back here. You have to keep them so narrow that you just have to stay here. And then you bend your elbows a little bit. Shoulders and chest.
And then go both hands to one side. And then the other side. And then go again but stay for as long as you want. Before you switch to the other side.
Nice and then release the belt. Put your hands behind you. And scoot your hips forward so that you are stretching the front of the shoulders. Scoot even further so that you get a really nice deep stretch.
Nice and then come back up. And get your knee under your plank. So plank knee. And then slide back into the deepest pigeon that you can ever do because you are so warm.
You are ready to do some deep stretching. Let's stay here for a minute. Let your hips be heavy on top of your heel. And slide back even further if you need to.
Rest your head on your fists or on the floor or on your forearms. And relax. When we do aerobic training like jiu jitsu and anaerobic we create a lot of rest products. And when we go deep in stretches like that.
When we release it we are flushing out some of that stuff that makes us stiff tomorrow. Take five more breaths before we switch sides. And switch. Help yourself relaxing by inhaling deeper and holding the breath.
And then exhaling slower. And let there be a nice pause before you inhale again. Take three more breaths here. And then let's roll upside down.
Sit up first. And then roll backwards. And go upside down. Stretch your neck and upper back.
And then let's roll backwards. This is so... shh... Bertie T.
Shhh... Mmm... And then roll up into a straddle. Wide legs.
And then go sideways like this. Or if you want to go deeper with both hands. Or maybe even do something like this. Deep straddle side stretch.
Switch sides. And then go back. Ahhhh... Release.
And then lay down on your back. Twist. Go more for arm overhead side stretch before you start twisting. That feels much better than having your arm over here.
Ahhhh... Come back to center and rock and roll a couple of times to reset. And then switch to the second side. Side stretching first and then turning it into a twist.
Nice. Rock and roll again. Kick up your stuff, hit the showers and let's get out of here. Oos.
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