Wrist & Ankle Care: 11-Min Mobility Flow for BJJ (No Time for Yoga)

So we're stretching through the toes. You know this video should be called hands and feet really but labeled wrist and ankles. That's what it is. Hands together, wrists together and create circles keeping those wrists together.

So I'll count for us about three times one way. This can be really nice movement if the wrists are sore. A lot of training maybe you post it too hard to defend a sweep or if you're working on hands downs that's gonna be just really nice for balancing on the hands. Just a fun journey.

Switch directions. Noticing how this feels in the feet. Like I talked about. I talked about this whole series right but just that fascia is connected so we make the feet feel better.

It'll obviously make those ankles feel better because the fascia is what is also they can create move into assisting creating those ligaments those attach would attach so if it gets looser in the toes it'll affect everything going all the way up. Now listen carefully on the hands and knees. I've placed my left foot on the ground towards the midline so it's not straight out. It's towards the midline and the top of my right foot in the middle of my left foot.

So on the right foot you see that bony part the most bony part of the foot. You can feel that it's really bony. We are going to use that almost as a instead of using a fascia ball instead of using a tennis ball we're gonna use it in the softest part in the sole of the left foot. So I turn my left foot in a little bit and then the hardest part of that bone of the right foot on top of the left.

Okay now need some weight. I'm gonna sit back. Oh it hurts so good. Now from here might not feel it yet but you will get it get it get comfy.

Now from here right hands in front of you two things at one time. Finger point pointy finger and elbow together. Middle finger pointy finger and elbow. Point of finger and thumb together and create circles.

So what I'm doing with the wrist is natural traction. I'm using my left hand to create space in the wrist and circles with the right wrist. So sometimes people will do this with tape that's what they're doing but we're doing it naturally with our body and it might feel a little like not too much is happening or feel a little weird. It will feel really nice after and you know what the sensation of the feet probably will take away a lot of the sensation from the hands.

Okay so again if you want a few more minutes you can click pause. I think that'd be a little sadistic because I'm more than ready to change. Hands and knees tap the top of the feet other side. So switch up those feet.

I'm not going to explain it again because I think you got it. I over explained it the last set. Sitting on heels might take a minute to find that lucky spot. Left hand up pointer finger the ring finger and you know and it can be the pointer finger if you like or it can be the middle finger there's no rules.

Concept is you are holding that wrist to create some space. My wrist just cracked eh? Eh? People make fun of you being Canadian I always say eh?

I wonder how many times I say it in the videos. I don't think I've said it a lot in this video but I'll say it without realizing it. Switch directions and then when we're on our teacher training calls people tease me eh? Eh?

Eh? I guess we do say it a lot eh? I'm just trying to talk and distract you from the pain that's so good. It's tough love right?

You need tough love. Okay hands and knees tap that out the top of your feet. Now this is really cool. Left your left hand top of the left hand on the ground and right hand forward to create some space using the right leg the right knee bring it up to the elbow pit of the left hand and circles.

Circles one way elbow pit that is a technical term eh? Eh? Making fun of myself now. Elbow circles and this is really nice change direction of the circles this is really nice especially if you compete in the forearms it'll really feel really nice after this session.

So the knees in the middle of the forearm now three circles one way so that was one two three switch directions one two three the knee to the wrist one way one two three it's just like just right before the rest two three and now the last one this is cool on your hand oh that feels nice one two three switch directions one two three and if you find that your right arm is getting tired from posting on it then you need to get stronger. Okay hands and knees on the ground now with that left hand palm down with the palm down the left hand flex the hand a few times look at your arm you see that muscle that moves once you take your thumb and put it right on that muscle that moves it's like a self massage you feel that right there and obviously if the fingers are moving that muscle it's a flexor so this is really important. I want a little bit more than the elbow it'll be too hard to get my knee up here I want a little bit more than the thumb too hard to get my knee up here so I'm actually gonna use my right elbow you use a finger elbow I really like using the elbow oh not too much switch directions if you're making circles and you can either stay in that one spot or slowly move your way down there we go so sit back for just a moment feel both arms other side now right hand down palm down make space with the left hand bring my knee all the way up to that elbow pit and circles three times one way sorry palm up I got excited I got excited and you'll know if you that was actually a test for you know if they do the wrong way so you won't really feel it three circles the other way inside those forearms in the middle three times one way three times the other way and this this side will feel like it's going faster but I count in circles so we're not going faster but I don't want to explain as much the second side and just basically on the rest three circles one way and three circles other way okay the knee in middle of the hand three circles one way the hands actually my favorite three circles other way right now we go palm down create this with the palm notice the muscle that's moving and again you have options use the left thumb where you see that movement or you I like to use that elbow and you'll know when you find that you'll know when you find that flexor and if it's super intense obviously don't go too hard we need to live to see another day but um still it's important to move through this because especially in gi jitsu and no gi we're grabbing we're grabbing and holding and gripping so it's so important to do this and yes is one of the ones where it's like it's not as enjoyable to do but oh you feel so much better okay there we are this video it can be repeated every single day rinses hands out notice how good the wrists feel the forearms feel even the feet feel ankles everything feels so good okay thank you for joining me today everybody I'll see you next time