Hyperextended Elbow Rehab for BJJ | Part 2 (16 min)

And we're just going to rest there. And from there I'm just going to bend and straighten again. Hopefully I've got a bit more movement than I did when I started in day one. And you can take it to a comfortable end of range position here and then I'm just going to gently push back.

So we're combining the mobilisation with those isometrics that we were doing on day one and then I just relax. Sometimes when you relax you'll get a little bit more movement, but again I don't want to force it, especially if there's soreness in the joint there. We're just going to encourage it and take it to the other end of the range and I'm going to push up. So we're using the biceps in this position and then just relax, see if there's a little bit more movement there, see if there's a little bit of give and then go back to bend and straighten.

I do it once more each position. And relax. And then pull up. Again I'd want to push as hard as I can as long as it's reasonably comfortable.

And relax. Take it to end range, push back. And relax. And then push up.

And relax. And then having done that, I'm going to grab my band again. And I'm just going to repeat mobilisation that we did earlier. Again it's important I control this movement, not doing this too quickly.

And then straighten. And rest there. So the next thing we want to do is we're going to do some more isometrics, but this time for the forearm muscles. So I'm going to take the wrist into extension and I'm going to push up against my hand.

So you see that this time I've got my elbow bent to approaching 90 degrees. And I'm just going to push up with the hand. Once again, just hold that, pushing as hard as is comfortable, but just keeping it at a tolerable level that I can hold. And relax.

Okay, switch the hand over. So I'm going to push up with the back of the hand, the knuckles, into the other hand. So this time we're using the muscle on the back of the forearm, the wrist extensors. These muscles often get neglected in jujitsu.

Compared to our gripping muscles, we don't use the extensor muscles quite so often. So these are a good muscle group to work anyway. And rest there. Go back to flexor muscles, pushing up.

And rest. And then back to the extensors. And the reason I tend to use the other hand for resistance rather than an external object or something is because it makes this very portable. You can take this anywhere.

You can do it while you're at work or on a bus, which makes it much, much easier to get your rehab in during the day. And rest there. We'll do one more each direction. The wrist flexor muscles in particular often get caught when there's an arm bar injury.

This muscle group often gets quite sore because it's one of the muscle groups that will act to try and protect the elbow. So it can get strained during that original injury. And turn the hand over and push up. And rest there.

And what we're going to do now is we're going to go into a push-up position. Now, depending on how sore the elbow is, you may want to stay on your knees for the time being. Or if you can, just go to a full push-up position. We're not going to bend the elbows.

We're not going to go into a full push-up at the moment. But what we are going to do is to move the shoulder blades. So keeping the arms straight, I'm just going to move the shoulders forwards and back. So I push down through the hands, push the shoulder blades forward.

And then I sink in, let the shoulder blades come together at the back. And again, if the elbow isn't quite ready to do this at the floor level, you can always do this pushing on a wall or on an inclined surface like a bed or a table. Or you can just drop the knees down. And rest there.

And the exercise I'm going to combine that with, I'm just going to use a light weight. If you don't have a dumbbell handy, then a bottle of water will do. It doesn't have to be very heavy. Start with the weight overhead, keeping the small of my back down towards the ground.

I'm just going to take the weight back again as far as I can comfortably. It starts to become sore at the elbow. Or I run into pain in the shoulder or anything like that. I'm just going to stop and come back up.

I'm just going to repeat that movement. And then just put the weight to one side. I'm just going to go back to our scapular push-ups. Once again, drop the knees if you need to or use an inclined surface.

I'm just going to move the shoulder blades, keeping the arms nice and straight. And rest there. Back onto my back. Again, keeping the small of my back on the floor.

So I don't want to let my back arch as I take the arms back as far as I can comfortably. And back up. And rest there. We're just going to do that short sequence one more time.

The scapular push-up. Moving the shoulder blades backwards and forwards. And onto the back. Taking the arms back.

This is actually quite a good shoulder mobility exercise as well. Again, shoulder mobility is something we definitely want to consider when we're rehabbing an elbow after an arm bar injury. And rest there. That's all for day two.

We'll see you back here when you're ready. Make sure that you're able to do these exercises reasonably comfortably and then we'll progress onto day three, which will include some slightly more advanced exercises.