Groin & Adductor Strain Rehab for BJJ | Part 5 (17 min)

Name: Groin & Adductor Strain Rehab for BJJ | Part 5 (17 min)
Duration: 17 min 7 s
Channel: Sebastian Brosche
Description: Previously titled: Video 5 - Adductor & Groin Strain Rehab

Sebastian Brosche · 17 min · 890 words

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Previously titled: Video 5 - Adductor & Groin Strain Rehab

Transcript

Hi everyone, welcome back to the final session in our Dr. Groinstrained program. Today we're going to use our stretchy band. I've tied this one already to something which isn't going to fall over when I pull on it.

That's really important. I've also got a Swiss ball here. You can find these at most gyms. They're not very expensive to pick up.

They're quite handy for this sort of rehab. If you haven't got a Swiss ball, then you can co-op your partner into being your dummy instead. But generally the Swiss ball complains less. So, I'm going to start.

I'm going to start just sitting. Okay. Now, a lot of people have seen these stretches where you push down on your knees or you get someone to stand on your knees depending on how old school you are. I'm not going to do that.

What I'm going to do is I'm just going to take my knees to a nice comfortable width. For some of you that might be here, that's fine. It's not a problem. I'm just going to place my arms on the knees and I'm going to push back against the arms.

So, I'm just engaging the muscles at that position close to the end of range. So, I'm not stretching. I'm not pushing them further. I'm actually pushing back in the opposite direction.

I'm just going to hold that. Okay. And then I'm just going to take my feet apart. I've still got my elbows on my knees.

And again, I'm going to squeeze back in. So, I'm going to push my knees together. So, we just change the angle slightly. So, we're engaging the muscles a little bit differently.

Again, some of you might not be able to get this width. That's fine. However far you can get. If you're here, you can do it just the same from there.

Just engaging the muscles. So, it's important that we get those muscles strong at the end of range because that's where we need them to be effective. Then I'm going to grab my Swiss ball. I'm going to put it in between my shins and I'm going to squeeze.

And if you want with these, you can do some of those same exercises we did earlier in the week where you're taking your legs out straight, touching the ball to the ground, bringing it back up, all of those things. But for now, we're just going to hold it static. And then rest there. Come back up.

So, again, we're going to take that through different range. Put the knees out to the side, pushing back against my arms. Keep breathing. And relax.

A bit of movement in the hips. Take the legs out to the side a little bit further. I've still got the knees bent. I'm going to do a little bit of a stretch.

And relax. A bit of movement in the hips. Take the legs out to the side a little bit further. I've still got the knees bent, pushing back in.

Again, I'm going to push as hard as I can comfortably. A little bit of discomfort is all right. I'm just going to keep it on the edge of that discomfort. And then just move around again.

Going to go back to my Swiss ball. Again, ball in between my shins. Change the angle slightly. Squeezing in as hard as I can reasonably comfortably.

And put all to the side. Lying on my back, I'm going to go back to this exercise that we did yesterday. What I can do if I want to make it harder today is add an ankle weight. That's quite a good way of increasing the difficulty level.

I'm making those ductors work a bit harder. So and l hikes. . .

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