16d • Mobility
Mobility For Grapplers (all Martial Arts) - Elite Endeavor Mobility 2-21-26
30 sec complex
x2 each set
Prone Press up
What’s that back there
Back bridge hip flex stretch
This first combo is working on thoracic spine (upper back) extension and neck mobility. Grappling is a lot of hunching over. This will counter act some of that and improve shoulder mobility as well. These are also great for desk posture. Floor slides Glute bridge w/reach Back bridge stretch w/ reach This second combo is about controlling our core with extension and reach. Because grappling is flexion heavy, we often feel (in a bad way) the times we’re in extreme extension. Our hips and core aren’t as good at engaging in extension and that leaves our low back vulnerable.
Prone Scorpion
Arm bar roll
Leg drops
Here we are doing some rotation with core engagement, in flexion, extension, and neutral. Rotation without good core engagement, increases shearing forces on our vertebrae and makes us less effective at sweeps and takedowns.
Bird dog cross connect
Pike
Tinkle bear
These bigger movements are about bracing and unbracing as well as some anterior (frontside) core activation. We should be able to relax enough to move what needs to move while engaging what needs to be engaged. That’s base.
Rocking triangles
Rock to stand
Toe touch
This set is to smooth our spinal flexion. Our back should rock like a rocking chair. When our low backs get tight, they can become stiff like a board. The floor gives you feedback on how your back is moving and what you need to do to fix it. We are also relaxing, engaging quickly, and relaxing again during these rocking exercises. It’s a skill to master if you want to save energy.
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Mobility For Grapplers (all Martial Arts) - Elite Endeavor Mobility 2-21-26
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