Groin & Adductor Strain Rehab for BJJ | Part 3 (12 min)

Name: Groin & Adductor Strain Rehab for BJJ | Part 3 (12 min)
Duration: 11 min 46 s
Channel: Sebastian Brosche
Description: Previously titled: Video 3 - Adductor & Groin Strain Rehab

Sebastian Brosche · 12 min · 869 words

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Previously titled: Video 3 - Adductor & Groin Strain Rehab

Transcript

Hi folks, welcome back and to day three of our Aductor Croin Strain Program. Today we're going to use a ball, doesn't have to be any special kind of ball, a football or a basketball will do. You can use a medicine ball but you may not want too much weight to start with. Okay, and I'm going to use a length of stretchy band.

I've got a red one here, that's not too strong. If you want something stronger you can go for a green or a blue, depending on what stage of the rehab you're at and how strong you are. So I'm going to start with a ball. This time I'm going to start with a ball between my feet.

I can put my fingertips under my back. So if you remember when we were doing the dead bugs, we were keeping that there to make sure I was keeping pressure down on my hands. What I'm going to do now is I'm going to take the legs straight, I'm still keeping the pressure on my fingertips and I'm just going to squeeze my feet together. Just going to hold that.

Now for some of you that might be enough. Okay, what we can do if we want to make it more interesting is keep that squeeze going. Just take the legs in and out. Make sure your hands are under your back so you're monitoring not under your bum where they're supporting you.

Okay, from there. I'm going to put the ball between my knees. So again, this should look familiar. So what we're doing with the pillow on day one, I'm going to squeeze and this time what I'm going to do is I'm going to lift my hips up and keep that squeeze going.

Pause for a second at the top, lower back down. Pause. And we're going to give the adductors a rest for a minute. So I'm going to grab my stretchy band.

I want to wrap this around my knees and just above the knee and I'm going to tie that there. And we're going to do the clam shells that we did earlier in the sequence. Lifting up, back down, just for a little bit of added resistance. So as I've said on a few of the other programs, it's good to have a few of these lengths of band in different colors so that you can progress.

As you get stronger, you can go from one to the next one up. So I usually start with the red, progress to the green and there's blue and black. Pause. Pause.

Pause. I'm going to drop that off to the side. Grab my ball again and we're going to go back through that sequence. So once again, I start with the ball between my feet, my fingertips under my back.

I'm just going to take the ball out. I want to make sure I keep that squeeze going. Pause. Pause.

Take the ball, put the ball between my knees. I start with the squeeze first. I'm just going to lift my hips up. Pause.

Pause. Drop the ball to one side. Just grab your band again. Take one more set of the clam shells.

Pause. Pause. Pause. Pause.

Pause. Pause. Pause. And when we've done those, just for good measure, just to make sure the other hip isn't feeling left out.

I'm just going to look around. We're going to do one set on the opposite side. Pause. Pause.

Pause. Pause. Pause. Pause.

Pause. Pause. Pause. So from there, I will need my chair for this one.

So you can do this in front of a wall, just putting a hand on a wall. But do use something for support at this stage. And what I'm going to do is I'm going to lift my leg out to the side. But I'm lifting it under control, so I'm not swinging it.

That's really important. And again, I want to do this one on both sides. Sometimes with a groin strain, it can affect the supporting leg as well as the kicking leg when someone's lifting the leg up. Lifting it under control.

Again, only as far as is reasonably comfortable. So you're taking it up to the edge of mild discomfort, but not into pain. Pause. Pause.

Pause. Pause. Pause. Pause.

Pause. You can start to increase the speed. I'm making very careful I don't turn it into a ballistic movement just yet. Dropping the chair away.

The last thing I'm going to do is we're going to put another slightly more dynamic movement in. I'm just going to do a sideways shuffle. Obviously if you've got space in a gym, you can do it down one length of the gym. Here, I'm just putting a direction change in.

Pause. Pause. Pause. Pause.

Pause. So we're going to leave it there for day three. We'll see you back here tomorrow for day four with some more exercises. Pause.

Pause. Pause. Pause. Pause.

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