Bulletproof For BJJ Podcast
This is the official podcast of the Bulletproof For BJJ movement. Hosted by JT & Joey. Each episode the founders break down problems that Jiu-jitsu people experience, giving guidance and tips to improve your training for BJJ. With the goal of helping every body on the Brazilian jiu-jitsu path reduce their chance of injury, improve their strength and mobility to become more resilient.
Bulletproof For BJJ Podcast
Do you suffer from low back pain?
Can you imagine training Brazilian Jiu-Jitsu without suffering from nagging back pain afterward? In this episode, we uncover the secrets to understanding and managing back discomfort, even when there is no significant structural damage. By breaking down the physical demands of guard retention, we reveal how activities like pulling your knees to your chest and prolonged sitting can lead to tightened hip flexors and subsequent lower back pain. With this knowledge, you can better address and alleviate the discomfort that comes with your BJJ practice.
JT and Joey unlock the secrets to fixing your back pain caused by the sport we care so deeply for.
Get Stronger & More Flexible for BJJ with the Bulletproof For BJJ App- Start your 7 Day FREE Trial: https://bulletproofforbjj.com/register
Stay Hydrated with Sodii the tastiest electrolytes in the Game! Get 15% OFF: BULLETPROOF15 https://sodii.com.au/bulletproof
Parry Athletic - Best training gear in the game... Get 20% OFF Discount Code: BULLETPROOF20 https://parryathletics.com/collections/new-arrivals
A good martial artist does not become tense, but ready. Essentially, at this point, the fight is over, so you pretty much flow with the goal. Who is worthy to be trusted with the secret to limitless power? I'm ready. Ladies and gentlemen, welcome to another Bulletproof for BJJ podcast.
Speaker 1:Why does my back hurt after BJJ? Now, other than you bulging a disc, there are many contributing reasons as to why your back might ache a couple of hours after class, but then also maybe the next day. I don't know if you've ever had this experience. Joe, where you've done a jujitsu class feels fantastic, everything's fine. You roll out of bed the next day and you are in a world of hurt. You ever felt that way, jt? I have felt this way. You are in a world of hurt. You ever felt that way, jt. I have felt this way.
Speaker 1:It's a frustrating thing because you think what is this? It's mystery, because what are all these contributing factors that are fucking me up? It's pretty common. I think back pain is always very it's a nasty one because you think you've hurt your back. Yes, you're like I have broken my back. Yes, this is the way Spinal. Yeah, and like you know, we should like.
Speaker 1:You say disc bulge and herniation. We hear these things and you're like, oh my God, I've got one of those. Not necessarily, probably not, no. And look, you know we're not the masters of pain science or back rehabilitation specialists. Shout out, andrew Locke, you've got a bulged disc. You need to go see that man. What we're going to talk about today is we're going under the idea that you do not have a bulged disc, you do not have any torn ligaments, but every morning after jiu-jitsu, you're like my fucking back. Every morning after jiu-jitsu, you're like my fucking back. We're going to break this down a little bit, because there are some contributing factors structural damage to the side, and it's probably being overlooked. So let's get into this, because I wanted to unpack it, because people are neglecting a lot of things.
Speaker 1:Now, first things first. You've gone to jiu-jitsu, you've had a great class and, for example, example, you're doing guard retention and you're pulling your knees to your chest and you're working your ass off. Your abs are burning. You're doing whatever you can so you're not getting squashed from side control by big harris and shout out. Shout out, because that's a fucking nightmare. And if you feel, okay, class is over, you've exhausted yourself, you get in the car, and this is often where it starts the drive home. You go to get out of the car and you're like oh jeez, my back, my back, is seasoned up. Get a hot shower, feel a bit better, go to bed, I'm okay.
Speaker 1:But when you wake up, massive back pain, and this is often attributable to you being in a flexed position for a long period of time, and a lot of people don't account for this. You might sit down for your job, you know, whatever it might be, but actively pulling your knees into your chest really hard and jacking up through your anterior chain, your abs, your hip flexors, your soles, this can actually lead you to feel pretty uncomfortable in the lower back. Yeah, so let me, can I paint a picture for the people? Please paint that picture so like we're designed to walk around on two feet, right, pretty fundamental shit. And that is like. So, when you're standing upright let's say that you're in a neutral position what are you fucking with my headphones for, dog? Well, fucking with my headphones, dog. Where's my snare? Tell me up in the headphones. And um, that's your neutral position, right, more or less. Now, when you sit down, your your hips like you're folded at the hips 90 degrees right. So that's fold 90 degrees. Now that's how you change levels in life. But we were never meant to sit down all day. No, we're meant to be moving throughout a lot of positions. We're meant to walk a lot, maybe run a little bit, climb shit, like do you know a lot of movement. So now we spend a lot of our time seated right.
Speaker 1:And so let's just even just take the strict jiu-j example. You've done the guard retention class. You've spent 45 minutes of it really focusing on hip flexion, pulling knees to chest, and your body has adapted to that task. And so now and then you sit in the car and you're still kind of doing that task passively. And then you get out of the car and you want to stand up straight again, but your body's like oh man, no, no, we're staying, because we thought we were here, like we'll hold us, let's hold it, hold you in this flex position, let's hang out here, yeah, and so what happens then? Your hips don't open properly, and so you try and stand up straight, which means you extend more through your lower back. Yeah and okay. So picture painted, there you go.
Speaker 1:And another thing, too, which people often don't account for, is that your hip flexor muscles actually, or psoas specifically, originates like on your lumbar spine, like it travels up through the pelvis and sits around there, so it's pulling in there and so it's not that like oh, this is permanent, but you've got to think, you know, for example, it's not a shock to us if we do a chest workout, so we're doing bench press or we're doing push-ups, and we're like oh, my chest muscles are tight, or I'm feeling that through the front of my shoulders. Oh, it's normal, right. But it's funny that we totally throw this thinking out when we're like, oh, my God, well, I work the front, why does the back hurt? This is kind of where it doesn't necessarily make sense to us. So this is why we are always advocating, at least post-class, that you spend a bit of time opening up to the front of the hip.
Speaker 1:Now there's plenty of folks that go, oh, stretching doesn't work. Yeah, okay, you say what you like, but if you have spent an extended period of time, whether you're sitting down for your work or you're playing a lot of guided jujitsu you want to spend some time going the other way. I don't think those people listen to our show. No, they possibly don't. Maybe they do. Fucking works, cunt. Jump in the comments, battle me. No, I won't reply. I'm not replying to the trail, so I've lost too much time doing that.
Speaker 1:But here, the favorite thing we like to go to is the kneeling wall stretch, or couch stretch as it is otherwise referred to. Whether or not you do it straight after class, this is the optimum time. When you're hot, you're steaming, that's when the body's going to be elastic and respond really well. Or you can even do it when you get home, after a shower or a bath, you know like. Factor it in, I do think if you've got a bit of a drive home and then you're potentially going to sit on the couch for a while or sit at the table and have dinner, I think there's a lot of merit in doing it while you're maybe sitting on the like watching TV. Yeah, get on the floor or get your leg up on the couch that's where the couch stretch name came from and do it there, because Post-class will feel pretty good, because you'll be nice and warm.
Speaker 1:It's once you've cooled down, isn't it, that you really? That's kind of the tricky spot where your body's starting to like. I think of it like it's hardening into those shapes Almost, yeah, yeah. And so that's where I'm like all right, I'm going to open this shit up. I can guarantee that you do. Money-back guarantee, yeah, for people that do wake up sore, if you stretch before you go to bed, you wake up generally not sore, significantly less sore. Yeah, like and not like. Yeah, muscles are still going to be sore, right, pushups and shit, but you're like. You won't be like this achy. Oh, my hips are fucked today. My lower back's jacked. Yeah, you won to fuck today. On my lower back's jacked. Yeah, you won't be getting out of the bed like. You feel like you're 100 years old. Yeah, you're able to get out like 88. Yeah, yeah, marginally. And so just by doing taking that one step to just open the hips up through the front, this is going to help take some pressure off the back. Now, we're not saying this is the cure-all. This is just we're just breaking it down into four things that you can try, and if you do all four of them, fantastic. But maybe try one of them and see if that has a bit of an effect, and if it doesn't, let's look at some other aspects.
Speaker 1:My personal thing is that I will always do that. At least one set? Yeah, always, and that might be it, but I will always do that after training. Like a minute, hang out there, yeah, until I feel like I've kind of squeezed the juice Because you'll get in, and you'll be like, oh, that's a bit tight because you've just been fucking retaining your guard. Yeah, hopefully. And then at a point you're like, oh, it feels like it's opened up, now Move on. Yeah, a minute, two minutes.
Speaker 1:I've had that situation a couple of times recently where I've come to training with some water but I haven't had any electrolytes and I've finished training and I've had to go to a convenience shop and buy myself some kind of sports drink. Usually, a Gatorade cost me like seven bucks. It's small and it really doesn't contain that much of the good stuff that I'm looking for, which are the electrolytes. Sodi, on the other hand, is my partner when it comes to hydration and I'd simply just run out of it and it sucks because I've got to go buy expensive stuff that doesn't do anywhere near as good a job. I'm super stoked that we've been restocked with the Sodi and now I can be properly hydrated when I train jiu-jitsu. This has always been an underexplored aspect of my training and I'm so stoked that we now have these guys in place to support us and also the listeners of the show. So if you want to be hydrated on the mats so that you can perform at your best and have the best mental clarity while training, get yourself some Sodi. Go to sodicomau that's S-O-D-I-Icomau. Get yourself some delicious hydration salts and use the code BULLETPROOF15 for 15% off. Go to sodicomau, get yourself hydrated.
Speaker 1:Next step is the glutes. My friends, that ass, the peach life. Why do I say this? So many people have super tight and also weak glutes, which can often feel like there can be a certain degree of referral. It feels like, oh, I've got back pain, or they've got a lot of tension in their not their sores, their piriformis. So piriformis is a muscle. It's like a little sausage that runs across from the tailbone and if your feet just if you sit with the it is, it's kind of like, yeah, anyway. That's why I like to think about it With your toes turned out and you constantly sit, like this good friend of mine used to play rugby and so he used to have to drive, I think hour and a half to play semi-professional rugby and hour and a half to come back, and he used to sit in the car and his foot would just sit, turned out and he'd sit like that for hours.
Speaker 1:He ended up with piriformis itis in that side. Oh, grotesque, so crazy hip and low back pain as a result of that. Right anyway. Glutes, my friends. Now, we're not saying this because you spend a lot of time working on your booty. We're saying it's probably because you spend no time working on your booty. So tightness doesn't necessarily indicate strength. It can also indicate weakness and your body oftentimes when you have tightness, is compensating for a lack of stability around certain areas.
Speaker 1:Glutes specifically I feel most jiu-jitsu folks don't have great glutes like no, it's, it's not the way, it's not something we spend a lot of time working on. This is why it's why we all get fucked up by wrestlers because they're coming in with strong hips, strong hip been doing their deadlifts. They've been doing yeah, that's right, they've been doing their squats, single leg hops, all that business. And look, here's the thing. It's the hip joint. You know it's a. It's a complicated beast. There's a few elements there.
Speaker 1:But why do I want to say glutes? Because I actually ended up with really bad hip pain to the extent that I ended up not being able to move or walk, et cetera, because we were drilling a hip smash like smash pass. And the idea was, from that specific training, you start with the person smashing your guard and you have to fight back and get your guard back. And I, you know I'm in with heavyweights and now I'm getting crushed and I'm bringing my leg back over and out. You know I'm using with heavyweights and now I'm getting crushed and I'm bringing my leg back over and out. You know I'm using my hips like crazy to try and fight big heavy dudes off me and I did overwork my hips in conjunction with some other stuff and, oh my God, the pain I was in as a result of that was massive and it wasn't that. Oh, my glutes hurt, my fucking little back hurt was massive and it wasn't that. Oh, my glutes hurt, my fucking little back hurt. And that's the thing.
Speaker 1:The glutes actually, you know they wrap up from the legs over the pelvis Into the lower back. Yeah, and we don't think about that. When we think about our leg, we often think it stops, like where the quad is, you know, like, oh, hamstrings there, quads there, but we don't think of the glute as really part of the leg, like our leg. We're like, oh, it's our hips, it's a different section, yeah, but really that's the, the major connector, yeah, and that's the thing. A lot of the time and I found this that you, you can get somebody who's like, oh, yeah, my back is fucked, and you're like, oh, have you bulged a disc? Anything like this? No, no, okay.
Speaker 1:Well, let's have a look at your hip mobility and we're not just talking, you know, um, external rotation, we're also talking internal rotation. Yeah, this is a lot of time that this is something we don't practice or we don't do as often with as jiu-jitsu folks, and when you start to do some hip internal rotation stretches and movements, people go, oh, I can't do it, but you do it, and they get huge relief. Yeah, yeah, the um, I think I, I kind of like, I think what you, what you're getting at there, is that like tightness, weakness, like these can both. It can be a mix, it can be one or the other, like and, and in a way, I think from our perspective, it's like address all fronts, yes, and so for the weakness side of things, like train, of course, like, do some shit, follow our app. Like, do something, lift a couple times a week and that's going to take care of the strength side.
Speaker 1:But in this acute thing where you're like, fuck, I've woken up or I've, or I've, you know, I've been sitting at the desk all day after training in the morning and my back's feeling jacked, that's where the stretching is like often the golden key, yeah, and I think that, um, we, we give, like, we think about our hamstrings a lot, and I think that it's easy to think about, like maybe you listen to us and it's easy to think about your hip flex. Okay, you got to stretch the front of the hip, yeah, but the, the glutes which are more responsible for this rotation of the of the leg, we don't think about that, yeah, but you think about, you know, you think about guard work, you think about about triangles, it's all hip rotation, yeah, and I mean hip extension too. Right, there is a component of our jiu-jitsu which involves that whether we're passing or whatever, but when you're trying to pummel and you're playing guard medial glutes, like glute med, your kind of pocket muscle gets fucking jacked. Yeah, all of it. Yeah, it's a tough thing. Big one for that. And tell me if I'm jumping the gun is that? I always find it's just getting the ball in there.
Speaker 1:Oh yeah, like a massage ball, get it into the glutes, like you know how many people have you trained? And they're like, oh, my lower back. And you're like, just sit on this for a couple of minutes. And they're like, how pretty easy fish, surprising. Yeah, it's just because it's the, it's the, the stone we don't look under. It's the, it's the, it's the thing that we are avoiding. That will give us the most yield, because you know what fucking hurts. You get.
Speaker 1:You get a lacrosse ball, or you get a massage ball, or even if you're using a roller of some description or a friend with an elbow, a friend with an elbow or a heel, whatever it might be it. There's a lot of nerves in and around that area. So when you get on the spot, you just see someone. Do you just see their face change? Yeah, straight away they get into that position, they go, they look like they've just been fucking ganked, just stabbed. You're like, oh, and then oh, oh, oh, yeah, it's uncomfortable, it's honestly 30 seconds. You work on that bad boy for 30 seconds and then it oh, oh, oh yeah, it's uncomfortable, it's honestly 30 seconds. You work on that bad boy for 30 seconds and then it's like, oh, feels dramatically better and by doing that massage piece.
Speaker 1:When you go to do any kind of a stretch, my favorite is an elevated pigeon. I find this is the easiest way to stretch your glutes, even if you're someone who got a tight ass, doesn't matter, it can be graduated or progressed very easily. So even if you're someone who never stretches your glutes, the elevated pigeon we usually use a box Up on the box, yeah, or you could use a couch Yep, couch is usually a good height Dinner table Table, depending on what you're into but also a cushion. What I think a lot of people struggle with if they've got tight glutes, especially when it comes to the external rotation piece, is the knee sits really high, yeah, and and chuck it with something, yeah, chuck something under there so you can kind of rest on it, and that allows you to, like, lean forward and sink the hips down, yeah, that makes a big difference.
Speaker 1:It's really important, like with these stretches, if you're fucking with them, you need to make yourself comfortable. Yes, because a huge component of of stretching is your nervous system relaxing. And so if you're in a really uncomfortable position, like like if you got bare feet and you're up like you're doing it on the box, yeah, but like that, that knob on the outside of your ankles, like hitting the box, and you're like trying. You're like fuck this, like at all. This isn't the right sort of setting. So make it comfortable. Put a fucking pad up there, a towel, whatever. Chalk the heel, like you said. Yeah, chalk the the knee sorry the knee, um, so that you can sit into this thing and then just focus on stretching the thing that you're trying to get to. Yeah, and I I maybe you had said this previously, joe like like Probably Quoting Joe Worthington here Don't go further than where you can actually breathe.
Speaker 1:You know, oftentimes people will push because like, oh, I've got to get more flexible, and then they're like Get to that Dyson range, the Dyson breathing, pretty much. I fucking love that scene, yeah, hilarious. A friend of mine actually painted a mural about that exact scene recently. Oh, really, just Dyson's face, like how good. But Terminator 2, shout out. Thanks for listening.
Speaker 1:Arnold, if you cannot relax in position, it's possibly not going to be effective for you for the 30 to 60 seconds, or even longer. If you're going to chill there, well, that's right, and that ties into my previous point, which is like you have to be able to find relaxation to some degree. Yeah, of course, like if you're really training some hardcore mobility shit. It's not always going to be that way, but yeah, if your breathing is freaking out, then your neurology is probably freaking out too, true? And when we go to the internal rotation piece, we usually do our kind of uh, sometimes referred to as like a uh 90, 90, 90 90 s mount, we like to call it s mount, like bringing the knee over, keeping the hip square. This is going to help open up through working through medial glute and and kind of the hip internal rotators as well, which is, you know, it's something that we really do neglect, even though we need it, and this will help also get into the lower back as well.
Speaker 1:This episode is brought to you by Parry Athletics. Parry Athletics make the best no-gi training gear in the world of jiu-jitsu. They've been a show sponsor of ours for some time now. We love them, we love their gear. They make the the greatest training shorts, both for in the gym lifting weights and doing your mobility as well as being on the mats. You can get 20 off when you use the code bulletproof 20 at checkout. Go to parryathleticscom and make sure to use the code bulletproof 20 to get 20 off.
Speaker 1:I give you an interesting viewpoint on this kind of thing. I think that like say that the fitness world that we're in and a lot of the content that we consume, you know, for our count of our counterparts, and that kind of thing, is like there's some prevailing messages like stretching doesn't work, it's not scientifically. This, um, you know, we want to go with like scientifically proven exercises for strength training, etc. Etc. And that's cetera. And that's all true. You do want that and science is important. However, anecdotally, that kind of evidence is also very important.
Speaker 1:And the idea of man, my lower back or my hips are feeling a bit fucked, well, why don't you throw these three or four things at it and just do that, and it'll take you like five minutes. And if that fixes the problem, fucking great. Which specific one was, it Doesn't really matter. And I do find like when you have a practice of I loosen up my hips before training, like I limber up, it doesn't have to be hyper-specific, right? You're trying to cover all the bases. Yeah, I push back on that a little bit. I agree with you in the sense that it is good for you to just have a practice to look after your body. Fuck yeah, but maybe for you there's one thing that actually proves to be an unlock. So if that's the thing, do that, make sure you get that one thing, do that thing. But if you're not sure, you have no fucking idea, yeah, try a couple things and then maybe pare it back. But developing the habit of looking after yourself and addressing this problem, that's probably the most important piece really.
Speaker 1:Look, this is the probably under-discussed element here. This is kind of number three as maybe contributing to what you call lower back pain, but it is more torso pain. I'm going to talk about the lower back pain, but it is more torso pain. I'm going to talk about the obliques, internal and external. So if you think about anything, whether you're playing guard or you're like on your side, you're defending against something, you're kind of Shrimping, shrimping. Perhaps Shrimping ain't easy.
Speaker 1:Baby Obliques these get really fucking tight, we never stretch them. Where are baby obliques? These get really fucking tight, we never stretch them. Where are the obliques? We don't massage them between the rib cage and the pelvis. Now the general I'm being very general here internal obliques, which we cannot see, are more responsible for stabilizing the spine through lateral flexion.
Speaker 1:And then the external obliques, which you can see, the nice kind of meat muscles hanging down the side here, typically big on jujitsu players. They are, you see them. We have disproportionately large obliques. They do, they stand out. We use them a lot. That's why no one in jujitsu has got the V taper. That's it. Thick torso, yeah, but it's more generally associated with rotational work.
Speaker 1:Okay, and we do both right in jujitsu. We rotate and we flex to the side. So this is shit on the side of, not your abs, they're on the front. There's a shit on the side. Exactly, thank you, joe. Okay, just for clarity. Shit on the side. So here's the deal. We actually need to spend some time kind of counterbalancing that, because we spend all this time bunched up, hunched up, knees in flex to the side, and then we just go, oh, get on with my life, and, you know, spend all this time creating all this tension. But it's very rare you see jiu-jitsu folks actually leaning out and actually creating some space there. All they do is create more and more and more tension. Here's the thing your obliques aren't just like at the side. They go around to the back as well, and oftentimes you see someone like, oh, I gotta sort back, put their hand here. It could very well be oblique tightness.
Speaker 1:Now, people, if you most people don't get massages, let's be fucking honest. I, you know so many people Cost of living crisis in this world, bro, shit. Okay, fair, fair. But hear me out, we're not all fucking big time podcasters. Fair enough, fair enough. But that said, you can stretch them on a roller, you can stretch them on a kettlebell, you can massage them. You've got a fucking partner, don't? I have a gym membership, bro. It's a cost of living crisis, no, fair. Get the homeless guy. He's like hey, homeless man, I'll give you $10. Can you just jam your elbow up in my back here, dude, the kettlebell windmill as per standards program.
Speaker 1:That motherfucker, I find, exposes this in such a way. Every single person in my group that has done it for their first one to four weeks have absolutely sucked at it. Yeah, and then it comes this point where they're like oh my god, I can do it, and it's because of the tightness through the side of the trunk that's restricting them from just being able to to hinge laterally. And then there's an unlock and it's like and so I think the point there, like, as I see it, is that people don't expose that tightness or that lack of range in their training generally. Yeah, if you're going to do your bench presses, you do, squats you do. You're not exposing your lateral flexion, yeah, but as soon as you do an exercise that like like that, like the windmill or side hand cover, that does you're like oh my god, like I'm so fucking limited here. Yeah, it is. It is surprising and it also depends on your technique with it, because some people avoid that. But yeah, you're, spot on kettlebell, windmills, amazing movement, and you can also just do that movement without a kettlebell. Yeah, just as a mobility exercise.
Speaker 1:Or the belt sideband that we've got in our mobs program, like that's a fucking simple way to hit it. The one that I find is the biggest and maybe this isn't super accessible for you but the side hanging cobra is the motherfucker. It is absolutely the motherfucker, jones, of side hanging cobra. Like no one escapes lats obliques. It's so strong, um, but one of the best stretches, but also something which, uh, you guys might want to consider, is just actually hanging. This sounds strange, right, it's. It's funny because it's so simple, like, if there's a pull-up bar in your gym, just go hang your pelvis. Pulling down away from your rib cage helps lengthen out both internal and external obliques.
Speaker 1:Yeah, all that shit, yeah, and you and I don't know if you felt this, I mean I'm not the tallest guy, I'm a classic 5, 10 kind of guy, five, eight and a half, approaching six foot, though, yeah, I'm there any day now. Yeah, you give me the right pair of sneakers and a good hat. I'm fucking six foot baby. But, um, do you see that fred durst thing I sent you the other day? Oh, the yeah, yeah, it's like you're born too late for tiktok. No, no, I'm not born too late to buy a house, too early to be a tiktok star, and it's like old enough to do it for the nookie. You got your red cap. Yeah, I, I am. Look, I figure fred durst is probably going to be dead. I'll outlive Fred Durst so I can become the red hat. Red cap, that could be me. I did with the cap.
Speaker 1:But hanging this is what I've experienced. I would go hang for a minute and I'm like I got taller, like at the start my feet were not touching the ground by the end. My toes are touching the ground. I've decompressed my spine, but also all those muscles between my rib cage and my hips have lengthened Through the simplest effort. You don't have to do anything crazy, my friends, just spending time. One minute, 30 seconds, whatever your grips can take, hanging helps loosen this all up. Yeah, excellent starting point. And also side-lying rotations. Even though they're great for the shoulder, they're also great for that rotation through the hips and the lower back.
Speaker 1:Yeah, last thing I'm going to talk about here, which is unexpected potentially we're throwing a lot of exercise out here For the people listening on audio. What we're throwing a lot of exercise out here for the people listening on audio. Yes, what are we? What are we doing about that? Well, potentially, joe, we could put together an exercise video that incorporates these four things. Oh, there you go. We could put links to separate individual videos. Maybe we should do a video and then you can link it in the show notes.
Speaker 1:Sounds good, joe, all right. Sounds good, joe, all right. Sounds professional. Why are you putting this on me like that? Because I'm going to fucking Las Vegas, bro. I'm going on holiday for a month. See you later. Peace out, bitches. That's how it works. No well for sure.
Speaker 1:If you're not familiar with these exercises I guess the way we're trying to describe them is in a simple enough manner you can do them. We're definitely not doing that. If you're not sure, we're definitely not doing that. If you're not sure how to hang from a bar, I can't. I'm not going to make the instruction. Maybe one or two of them don't require a video. I'll put something together With the YouTube channel. We have a bunch of these videos in there explaining how they're done. Yeah, go back and watch our entire video library and then, you know, re-listen to this and you should be able to connect the dots You're working out. It's simple enough.
Speaker 1:I want to get to my fourth point, because I don't want to bore people to death with this, because this is simple, but it's unexpected. Tight lats. Now, why do I say tight lats? Because most of the time when we think about our lats, latissimus dorsi, we think of the muscles under here a big, wide, broad back. I think about Dorian Yates, I think about Pavel Doing the fucking lat spread who he used to train with. Oh yeah, yeah, he's got a great back. Got that wrestler's like turtle back, just massive. Any of the Dagestani MMA fighters, ronnie Coleman, one of the greatest backs of all time. You know there's a lot of contenders out there for big backs.
Speaker 1:But what we don't think about oftentimes because we don't do the side bending stuff is your lats actually originate down around your lumbar spine and so oftentimes when people stretch they'll stretch out through their arm and they go oh yeah, I feel a bit of a stretch in my armpit. Oh, that's good. Yeah, I stretched my lats. That's good. But it's rare that someone ever goes to like a full side bend and also pin the hip down and open up through there, because not only does it kind of stretch out through your QL, your erector muscles, your quadratus lumborum, but it also stretches out.
Speaker 1:Reflex coming from jt is strong. No, I gotta just say it. I just gotta say it. There's not much. I know if you guys speak latin, but let me break it down for you lamb backstrap, let me put it in the common man shit on the side of your trunk that holds up your spine. It's good.
Speaker 1:But yeah, being able to really get deep into the origin point of where your lats go, huge relief for the lower back. And almost no one does it. This is the thing I want to try and emphasize. It's not because it is that tricky to do, you're just not doing it. And what I have found, I will get somebody come through and they say right, I've got an issue here and I'm like all right, just try a couple of these things.
Speaker 1:Usually by working through these four different things how's the hip flexors, how's the glutes, how's the obliques and then get into the lower part of the lats. There usually by the end of it people are like, oh, I haven't got a problem now. Yeah, oh fuck, I've just done myself out of a client. That's right. Spewing Dang could have got that money, could have got that money. But you only teach them one thing per session. Yeah, he just stretches it out, just eke it out. Yeah, that's the great way. But so the side hanging cobra, which we talked about, also gets into this area here, because it's a huge lat stretch, yeah, and also just being able to open up in general. This cobra position in general is very good for extension, opening up through the front.
Speaker 1:But what? What I have found this is I know my lats are super tight when I am doing, um, a side lying rotation. We have got a video of that I will link that that not only do I feel a stretch with my leg at the top and through the oblique and lower back there, but I feel it through my bottom hip because by lying on my side on the ground it pushes my hip away from my rib cage and I'm getting like a stretch in that way. And that's when I know like fuck, lats are tight too, like really tight, and I do that position on both sides and I'm like oh wow, I've gained a lot of freedom.
Speaker 1:So it's not that this is the cure-all, this isn't like the answer, this is a little bit more of a bit of a band-aid. But by you doing these four things, addressing these four areas of tightness, we find well, I have found at least I don't feel like a cripple the next day after jiu-jitsu. Yeah, I'm prepared to say that it's probably going to be a cure-all for a lot of people. Yeah, not for every lower back soreness, but for most people. The thing is you don't actually have a lower back issue, you just feel some soreness around there, around that region. Yeah, but you do this shit that you're probably not doing and it all fucking balances out.
Speaker 1:Yeah, now, speaking of Joe's point originally. You do need to do some strengthening, of course, yeah, of course, but post-jiu-jitsu you might it's not the time. That's not the time to go, and these are, I would say, relatively easy things that don't take much time. So, honestly, if you were to just give, if you just did both sides one time, each one set of each of these movements stretching out your hip flexors, stretching out the glutes, loosing up to the obliques, doing some rotational work and then bit of hanging and then side bending, stretching out the lats If you just spent a minute on each 10 minutes max you will feel dramatically better the next day. Minutes max you will feel dramatically better the next day.
Speaker 1:Now, obviously we're speaking very generally here, but it's so easy to do. This is the thing about it. It doesn't actually cost you money, even with this cost of living crisis that you've been talking about. Joe, nicely tied in, you know, and don't don't go buy yourself a fucking, so right like, please, don't, don't do that, the amount of people I know or a massage gun, or a massage gun or a foam roller look, if you've already got one, fuck, so be it. But don't go spend money on these things. It's simply a matter of you allocating just a little bit of extra time, whether it's after jujitsu or after hot shower before bed. This is gonna have you getting out of bed the next day feeling ready to roll. There it is, folks. Thank you very much. We appreciate y'all Like. Subscribe. Five-star rating you the best. Peace Pew.
