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BJJ Low Back Pain - Soften & Stabilize in 5 Minutes | Mobillity Training Show ft. Billy Edelen
We're continuing with the theme of low back pain in BJJ.
The goal is to give you sequences to ensure more efficient function that eventually.leads to you performing your best.
But this always begins with essential, subtle mechanics.
This begins with the breath.
When you have low back pain it's easy to find that you have a stifled lower belly breath.
Where there is pain, there is normally clenching and tightness.
This is how the body protects itself.
So become aware of your natural breathing pattern and how it changes based pm your pain triggers.
Next let's cue EXPANSIVE breathing in which get the diaphragm pumping, which opens the psoas and helps to support and create space for the lumbar discs.
We do this via the stability ball before moving into reclined all 4s activation.
In this we pinch a block qnd use a band around our ankles in order to activate our outer hips and cue internal rotation of the hips.
This activation and alignment leads to increased low back health.
We then perform alternate arm and leg work to develop the coordination of controlling our midline when our limbs are extended.
All the while performing these cues we stay connected to the breathing rhythm we established with the stability ball.
At any point we lose this, it's paramount we return to the stability ball.
We can perform this sequence in under 5 minutes and is tremendous at getting you ready for you day and BJJ training so you can thrive on the mat despite having low back pain!
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