From a guy in construction, for your lower back: hang for decompression. Squat. And Most importantly, dead lift! I had tweaked my lower back working (lifted 2 bags of concrete off the ground with bad form in -15 degree weather first thing in the morning) and suffered for years. Those 3 things got rid of my lower back problems. My hip flexors have been giving me problems because of jiu jitsu. Im going to try some of this.
I'm a carpenter and having taken some brutal leg kicks in sparring, I limped for a week. My lower back has been tight the past 2 months and it's fucking with my production. What is the "hang"? Also, I'll use your advice on deadlifts and combine that with chewys advice here. Thank you!
Chewie I’ve been doing these exercises for a week and already my hips feel 1000 times better! Both hips clicked whenever I lifted my knee straight up and that’s now stopped and my left hip no longer hurts when I walk. Thanks so much, love your videos and if you ever teach a seminar in the UK I’ll be there! 👊 oss!
This is actually super applicable. I hurt myself doing a leg press with bad form (around 475 lbs of poor form) and I hurt myself. My SI Joint has a lot of inflammation and the physical therapists are trying to get me to strengthen my medial glute muscles doing clams to help with my lumbar pain and hip pain as a result of all this stuff. Great recommendations, Chewy. I have been so miserable the last week. And surprisingly, like you said, those muscles were super weak because you almost never use those.
Hi mate These definitely work. I’m 51 and have worn cartilage on my labrum on my right hip which restricts range of movement, and gives me lower back pain 24 hrs a day, and causes sharp pain in my groin down my leg. After doing this, my range of movement and pain is a lot less.
you should check out a yt channel called smashweRX he has alot of vids just like these .i had back and side gute pain until i found his channel . for some of his vids you will need resistance band and either a tennis ball or baseball depending on the pain . he dose alot of rehab /prehab as well
Thanks Coach Chewie. I have developed a lot of back pain and its really discouraging. I want to get back on the mats and this video filled me with motivation
So far you have proven to be incapable of bad advice to me, I have had so many questions I have not asked because you preemptively answer them. Your knowledge and experience put my ignorance into submission. Thanks.
Josh Kinney 😂 this showed up on my alert as “so far you have proven to be incapable.” I’m happy the rest of the message was a positive one. Glad the tips help!
Im a bit of a nihlist, but i mean well. Honestly dude, its been uncanny the past few weeks, sounds like other joshs have similar issue that i have and i too have been dealing w these damn groin muscles for about a year. I conduit what i learn here to my teamates so we all improve. Thats actually pretty ill.
Thank you for that I have lower back problems generally after squat days, I have watched Mark Bells channel for some time , I can't remember seeing him do those ones before , cheers for that mate all the best from Adelaide Australia. Elliot Hulse is a really good source of information as well, he has a really good knowledge physiology of the human body also, thanks again.
Great information! I get that same tightness in my lower back and hips whenever I try to work my lateral obliques. I'll add these exercises to my routine and see if it helps.
For hip thrusts, if you don’t have a sandbag you can also you fat grips dumbbell grips to pad the bar above each hip bone. I use those plus a squat barbell pad together for heavier weight.
very informative video, thank you... I finally got my psoas quieted down... and now my lats are constantly tight... I've got a lot of kinks in my posterior chain...
Thanks man, these will target my lower back, hips and overall difficulty walking long distances. I am 20+ years older than you and without targeted exercises like these I might not be walking in the near future . I'll let you know how I do .
More specifically Glute med with the bands. Working on the frontal plane stability. We are a society that lives in the sagittal plane (forward and backward... more with forward). Great stability exercise.
I suffer from the exact same ailments. I got the pain in my inner groin also a pain in the right knee on the right side of where I got the pain in my groin. Im doing these starting NOW.
thanks, I needed this, I don't do BJJ I do more of a traditional JuJutsu stile but I still have the same problem with my hip so I am definitely going to use this :)
yes but the system I train was developed by a Swedish man that formed it around the Swedish emergency law for self-defense, th-cam.com/video/MQzKnHKeI58/w-d-xo.html (this is just a demo video, you must excuse the music)
Yo Chewy I'm in recovery from an ulnar neuropathy a little less than two weeks out from having my stitches removed. Been doing a bit of yoga and resistance band training to help build strength back up in my arm, but if you have an experience with these kind of injuries I'd appreciate a few exercises to add to my regimen. The surgery was on my elbow in case you aren't clear on exactly what the condition I had involved.
going to try this out. i dont remember hurting my back but its been hurting specially with rucksack marches. maybe i have a muscle imbalance from bjj. thanks for the tips.
Everybody who does not wear minimal shoes uses the front part of the foot and so uses the hip flexors too much. These exercises are great, but getting back to a natural style of walking will minimize the wrong movement patterns that also make the back tighter. One thing: Also try the bridge with just one leg. The other leg gets pulled to the chest. This will need so much strength that you use your foot whole foot.
Chewjitsu yes, but BJJ is maybe 7days with 3 hours a week, patterns for walking and standing at used all the time. So working on the everyday movement patterns is worth it.
Idk if you read these comments but where's your gym located? If I'm travelling and ever around I'd love to roll with you guys. I train judo, but I've always be interested in bjj
Hey man, I think the best thing you can do is foam roll that area, but if it hurts too much to lay directly on it, you can cross the opposite leg over to support yourself and take some of the weight off. A tennis or lacrosse ball also works for this. Just try to pay extra attention to keeping your hams and glutes stretched and warmed up, and strengthen those surrounding muscles as well.
Well, this made me feel dumb. I mean, it's obvious that since my groin and inner thighs are acting up, the problem is that they are in an imbalance with the opposite muscles. And I've been trying everything else for over a year...
Chew i am a white belt and i have been training for almost a year when i roll i always lose because of people who are bigger and stronger then me what should i do so i don't lose all the time to bigger people?
liam monroe it will be a while(another year or two) before you have the techniques to be able to compensate for size. Right now you should focus on defense and view lasting longer and longer as your wins. I know it’s frustrating, but it is what it is. Stay positive, put in the time, and you will eventually get them :)
JST DRVN right! Doing an exercise that specifically targets a weak muscle that is not activating properly due to muscular imbalances can cause a twitch. The twitch happens because of the weakness in the muscle. But in some cases, like the one I spoke about, the weakness comes muscular imbalances and poor activation of an inhibited muscle. . . Mate.
From a guy in construction, for your lower back: hang for decompression. Squat. And Most importantly, dead lift! I had tweaked my lower back working (lifted 2 bags of concrete off the ground with bad form in -15 degree weather first thing in the morning) and suffered for years. Those 3 things got rid of my lower back problems.
My hip flexors have been giving me problems because of jiu jitsu. Im going to try some of this.
I'm a carpenter and having taken some brutal leg kicks in sparring, I limped for a week. My lower back has been tight the past 2 months and it's fucking with my production.
What is the "hang"?
Also, I'll use your advice on deadlifts and combine that with chewys advice here. Thank you!
Chewie I’ve been doing these exercises for a week and already my hips feel 1000 times better! Both hips clicked whenever I lifted my knee straight up and that’s now stopped and my left hip no longer hurts when I walk. Thanks so much, love your videos and if you ever teach a seminar in the UK I’ll be there! 👊 oss!
This is actually super applicable. I hurt myself doing a leg press with bad form (around 475 lbs of poor form) and I hurt myself. My SI Joint has a lot of inflammation and the physical therapists are trying to get me to strengthen my medial glute muscles doing clams to help with my lumbar pain and hip pain as a result of all this stuff. Great recommendations, Chewy. I have been so miserable the last week. And surprisingly, like you said, those muscles were super weak because you almost never use those.
Great video, runners can take note as well.
I thought this was a BS video...You made a big difference in my juijitsu life. thank you for this preventative and strengthening exercises. thank you
Hi mate
These definitely work. I’m 51 and have worn cartilage on my labrum on my right hip which restricts range of movement, and gives me lower back pain 24 hrs a day, and causes sharp pain in my groin down my leg. After doing this, my range of movement and pain is a lot less.
you should check out a yt channel called smashweRX he has alot of vids just like these .i had back and side gute pain until i found his channel . for some of his vids you will need resistance band and either a tennis ball or baseball depending on the pain . he dose alot of rehab /prehab as well
Thanks Coach Chewie. I have developed a lot of back pain and its really discouraging. I want to get back on the mats and this video filled me with motivation
So far you have proven to be incapable of bad advice to me, I have had so many questions I have not asked because you preemptively answer them. Your knowledge and experience put my ignorance into submission. Thanks.
Josh Kinney 😂 this showed up on my alert as “so far you have proven to be incapable.” I’m happy the rest of the message was a positive one.
Glad the tips help!
Im a bit of a nihlist, but i mean well. Honestly dude, its been uncanny the past few weeks, sounds like other joshs have similar issue that i have and i too have been dealing w these damn groin muscles for about a year. I conduit what i learn here to my teamates so we all improve. Thats actually pretty ill.
Thank you for that I have lower back problems generally after squat days, I have watched Mark Bells channel for some time , I can't remember seeing him do those ones before , cheers for that mate all the best from Adelaide Australia. Elliot Hulse is a really good source of information as well, he has a really good knowledge physiology of the human body also, thanks again.
Thanks for the video. Great for recovery after total hip joint replacement, greetings from sunny South Africa.
Awesome video as usual. I have the same issues with inner groin, outer hip, and lower back. Thanks chewy!
Brilliant! So excited to try these and I found your "rambling" quite entertaining lol.
Thank you sir. I have been dealing with this issue for years now. I will be adding these immediately.
Really appreciate these strength and mobility videos!!
I appreciate your comment. Thanks for letting me know!
Good SI joint stability exercise as well. I have my patients do them as well.
Thanks for this man. I've had lower back issues just like you describe for years.
Love this. Thanks for making my back/hips healthier!
Excellent video and very helpful. Thank you.
Glad it was helpful!
You might save my hips and lower back there... I'll give those exercises a try for sure, thanks !
Great information! I get that same tightness in my lower back and hips whenever I try to work my lateral obliques. I'll add these exercises to my routine and see if it helps.
For hip thrusts, if you don’t have a sandbag you can also you fat grips dumbbell grips to pad the bar above each hip bone. I use those plus a squat barbell pad together for heavier weight.
Brand new out of shape white belt, already dealing with lower back pain, guess I gotta do these. Thanks Chewey!
Thanks Chewy! That helps my gluts/upper hip issue
Great vid! Thanks for the tips and info
very informative video, thank you... I finally got my psoas quieted down... and now my lats are constantly tight... I've got a lot of kinks in my posterior chain...
Thanks man, these will target my lower back, hips and overall difficulty walking long distances. I am 20+ years older than you and without targeted exercises like these I might not be walking in the near future . I'll let you know how I do .
Frank Duffy Good luck man. Sounds like a battle.
Thank you so much for all you to to help us practitioner😊
More specifically Glute med with the bands. Working on the frontal plane stability. We are a society that lives in the sagittal plane (forward and backward... more with forward). Great stability exercise.
Thanks for this man! Needed this badly
Great video, bro. Appreciate you sharing the knowledge!!!
This, in addition to stretching, will bring HYUGE gains to your game.
just don.t uses stretches with cold muscles. I have seen so many people getting into the gym, and start with static stretches...
This is exactly what I need. I'm starting tonight. Very excited!!!
Thanks G. I do Wrestling and this helps
You do some great videos Sir, thank you & keep 'em coming please!
Thanks Chewy. Loving the strength/fitness content.
great video man
Thanks. Great video. I’ve had these exact issues from exact same things. Will definitely be doing. I happen to have the right kind of band.
i dont do jujitsu but i hv groin tightness and i feel that this might help. will try it, thank you!
Super informative video!
I suffer from the exact same ailments. I got the pain in my inner groin also a pain in the right knee on the right side of where I got the pain in my groin. Im doing these starting NOW.
thanks, I needed this, I don't do BJJ I do more of a traditional JuJutsu stile but I still have the same problem with my hip so I am definitely going to use this :)
Theodor Mitilinos like Japanese Jiu Jitsu?
yes but the system I train was developed by a Swedish man that formed it around the Swedish emergency law for self-defense, th-cam.com/video/MQzKnHKeI58/w-d-xo.html (this is just a demo video, you must excuse the music)
Yeah thanks for sharing I will workout these set of muscles the next time I do some lifting ... thanks Chewjitsu..
This is awesome! I just started bjj and have had issues with my hips aching after training. Hopefully this will help. Thanks!
Nice video, thanks for the information
This is gold. Thanks!
Great suggestions, thank you!
Got my sub on the first vid. Broad but relevant info. Thanks.
Yo Chewy I'm in recovery from an ulnar neuropathy a little less than two weeks out from having my stitches removed. Been doing a bit of yoga and resistance band training to help build strength back up in my arm, but if you have an experience with these kind of injuries I'd appreciate a few exercises to add to my regimen. The surgery was on my elbow in case you aren't clear on exactly what the condition I had involved.
Look up 'Elbow VooDoo Floss'
Would this be considered muscle activation therapy techniques I definitely will try this thank you
going to try this out. i dont remember hurting my back but its been hurting specially with rucksack marches. maybe i have a muscle imbalance from bjj. thanks for the tips.
Awesome stuff. I'm gonna hit this stuff tm
Friggin awesome. Thx
I have a slight case of sciatica so hopefully these can help, because my jujitsu has definitely suffered a little.
This looks like it might help a lot with more than just muscular imbalance and bjj game. Bed game ahoy!!
Any exercises to prevent neck strain? Thanks!
I needed this info.
Thanks
Thanks.
I'm an active young 40, but dang. These last few years I'm feeling the hip flexors more and more, the old man muscle.
Same! Hip flexors and tight low back are my daily complaint, and I know that sitting at work is the cause.
Can you do a video on mobility? I've always had a hard time going from the 90/90 left-to-right.
Deadlifts, good mornings, and power cleans.
Great gouge, thanks!
Everybody who does not wear minimal shoes uses the front part of the foot and so uses the hip flexors too much. These exercises are great, but getting back to a natural style of walking will minimize the wrong movement patterns that also make the back tighter. One thing: Also try the bridge with just one leg. The other leg gets pulled to the chest. This will need so much strength that you use your foot whole foot.
Minimal shoes or not. In most BJJ positions. It's advantageous to be on the fronts of the feet for speed.
Chewjitsu yes, but BJJ is maybe 7days with 3 hours a week, patterns for walking and standing at used all the time. So working on the everyday movement patterns is worth it.
Word. Thanks again Chewy! [:
Dang man, I got An old low back problem. I’m afraid of trying jujitsu even though I really want to
How often and thx!!!
Thanks again Chewy! Word
Thanks bro
Wot about if you have x2 hip replacements??
Any idea
Thanks Chewy! Great stuff
Idk if you read these comments but where's your gym located? If I'm travelling and ever around I'd love to roll with you guys. I train judo, but I've always be interested in bjj
But these will hurt me ego in the gym.... 🤔... lol good tips
😄😎great video
Hey Chewie, ever had sciatica? if yes how did you manage it?
Hey man, I think the best thing you can do is foam roll that area, but if it hurts too much to lay directly on it, you can cross the opposite leg over to support yourself and take some of the weight off. A tennis or lacrosse ball also works for this. Just try to pay extra attention to keeping your hams and glutes stretched and warmed up, and strengthen those surrounding muscles as well.
nah you should never foam roll anything below your thoracic cavity because youre gonna put too much pressure on the spine
I haven't
Physio!
thanks !!!!
I call that 2nd stretch date night. Thanks for these.
You're welcome!
My hips don't lie
Would you recommend doing these before a baseball game?
My left hip hurts when I raise it up it feels like it's going to break and it's from all the leg escapes and force I've been doing, hopefully it works
Mark bell should get you on his podcast! That’d be cool @supertraining06
Well, this made me feel dumb. I mean, it's obvious that since my groin and inner thighs are acting up, the problem is that they are in an imbalance with the opposite muscles. And I've been trying everything else for over a year...
Hopefully something in the video helps!
@@Chewjitsu Let's see, I tried some of the thinfs out and integrated them into my mourning routine. Thanks for the advice.
@@Chewjitsu Just back to report that these have definitely helped. Thanks.
I clicked on this video thinking you were steven crowder with a full beard
Thought this was Matt Best
NICE 👍👍👍👍👍👍👍👍👍
Chew i am a white belt and i have been training for almost a year when i roll i always lose because of people who are bigger and stronger then me what should i do so i don't lose all the time to bigger people?
liam monroe it will be a while(another year or two) before you have the techniques to be able to compensate for size. Right now you should focus on defense and view lasting longer and longer as your wins. I know it’s frustrating, but it is what it is. Stay positive, put in the time, and you will eventually get them :)
You're not going to outstrength someone stronger than you. Focus on getting good at technique.
Real yoga practice solves a lot of these issues - 3x a week for an hour - augments jujitsu or any mma practice for that matter
Sounds like your had a tight psoas muscle coach.
Looking jacked Chewie!
Thanks!
Muscles don't twitch because theyre "asleep" mate, they twitch because they are weak = unstable
JST DRVN right! Doing an exercise that specifically targets a weak muscle that is not activating properly due to muscular imbalances can cause a twitch. The twitch happens because of the weakness in the muscle. But in some cases, like the one I spoke about, the weakness comes muscular imbalances and poor activation of an inhibited muscle. . . Mate.
Brother thank you so fucking much man I’m struggling with this right now and can’t wait to try this your the man. Oss
This pretty much Pilates guy just do Pilates on the reformer machine.
I remember a famous female model doing these on TV when I was a kid 😂. But, you do them better.
The Thighmaster-Suzanne Summers?
Make sure you have underwear on. You don't wanna 'britney spears' anyone. Lol.
You’ll get even more glute activation if you come onto your heels 👍🏻
👍🖒🖒👌
Nothing weird about those exercises, esp. that they were pretty much copied off Brett Contreras
has anyone ever told you you look like Chris Evans
Haha Chris Evans, Dan Blizerian. Everyon but myself. ;)
Ok......the gynecologist will see you now.......
You guys should also try getting laid. It’s great for the abs and glutes
All gyms look like that now
I love how you just get straight to it! Very informative! Thanks!
Happy it helped!