Sebastian Brosche · 5 min · 787 words
Previously titled: Video 15 Shoulders I don't have time for yoga
Okay team, shoulders today. You will need your belt and it's nice to have a rod. I'll show you why. Any type of rod will work.
This is actually from my closet but you can use a broomstick handle or get go to your closet. That's a big commitment. Take all the clothes down. Grab your belt and bring the belt above you and behind.
So this is simply for range of motion of the shoulders. Make sure to get a grip so that there is a slight challenge as we move the belt in front of you, above you and behind you. We don't want this to be crazy hard. This is really important for the health of the shoulders.
So to bring the synovia fluid into the shoulders for movement, mobility as your range of motion of what the shoulders can do on their own. What the hands can do on their own without help. Right now we're giving it help with the belt but it's really important to move the joints because they're meant to move. And a lot of the time we favor doing moving the joints one way.
A lot of the time for the shoulders it's forward because that's the world we live in. Why do I have a rod? Switch to the rod if you have one. If you don't you've got to try it.
And the goal is to keep a full grip on the hands. The reason why the rod is harder is because there's no play. There's no play like the belt will stretch and loosen but with the rod there's no play. So it's a lot harder.
And you can do the sitting but standing is nice too. If you go to standing engage the quads so you can really get into the thoracic spine and shoulders. If the quads aren't engaged you might dump into the lower back and that's not what we want. But sitting is also great because we're still getting into the shoulders.
If you find a sticky spot pause there, move through that a little slower. It's really nice. Okay so release that puppy. Next one is sitting on the right shin.
Post it on the left foot just like this. Stay at the beach. Look at your watch and put that watch on your hip and the inside of my leg will catch the outside of the elbow. I call this the camora stretch and it's a really nice one.
Obviously you don't go too hard because you don't want to submit yourself. If you do submit yourself don't tell anyone you submitted yourself. But shoulders, hips, knees, all of those are complicated joints and those are all really important joints. You need to make sure to take care of them.
Other side. Look at the time. Put your leg on the inside of the leg. You can either stay still if you like.
Sometimes I like to move around. It really depends. I can't promise this will make you camora-proof. Maybe it will, maybe it won't.
I'm not sure. Can't promise it. But these are a few really great stretches even before jiu-jitsu class. Grab your belt.
Bring the belt in front of you, above you, behind you and it's integrating these stretches into everyday life. Doing them all the time which makes a big difference because it becomes part of your life. That's a nice theory. It's harder to do than to say.
It's easier to say than to do. Okay so from there, release. Quick stretch through the chest, onto your belly. Reach the right arm out in a cactus.
Arm can be straight or a cactus. See which one you like. I like the cactus a bit more. I'm posting with my left hand on the ground and using the left hand to push myself up.
You don't need a lot and you'll feel a stretch through that right chest, through that right pack. This is a big one. Not intensity but repetition. So do this gently until you feel the stretch.
Lasts more. Take your time and over time this will release them. Other side. 90 degree angle with the left arm pushing off the right side.
Looking, I'm looking towards the camera but I'm looking towards the camera. I don't know where you're looking. And again your arm can be straight or bent. For me I don't get much out of a straight arm anymore.
So that's why I go bent. And release. Find your way to a sit. A few shoulder circles and notice how good that feels.
It's amazing what you can do in five minutes. Alright, we'll see you next class.
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