#53 The 3 Biggest Mobility Mistakes! The daily activities you do that hurt your ability to move.
Are you stretching but not really improving? Then you may be making some of these 3 big mistakes. No matter how much you are stretching and doing your BJJ mobility work if you spending many hours a day continually repeating these mistakes then you will not improve your mobility. JT & Joey keep it real about what you need to stop doing in order for your body to move pain free for Jiu-jitsu.
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Better listen. Very careful.
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A good martial artist does not become tense, but ready,
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Essentially at this point, the fight is over.
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Who was worthy to be trusted with the secret to limit this power.
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Ladies and gentlemen, welcome to another. We’ll approve the BJJ podcast. I am JT. What’s up. I’m Joey. We are talking about the three biggest mistakes that hurt your mobility for BIJ . Mm . Now a lot of people do these inadvertently. They don’t even know they’re doing them and it’s holding their jujitsu back because they can’t move well, you know, they might be doing their jujitsu and they think, oh man, I’m , I’m trying really hard, but I’m still stiff as a brick. And these three things are what is holding you back. So I mean, folks are stretching out their doing. They’re trying to do the things that they think you’re gonna fix it. But if they’re also doing these three things, then potentially they’re just kind of in the wind. Yeah . They’re just, they’re wasting, they’re throwing good energy after bad . Cuz that’s the thing guys. Think about your job. What do you do for a job? Whether you are someone who’s a knowledge worker or an office worker, you sit at a computer, maybe you are a tradesperson, but you sit in the car cause you’ve gotta drive the truck or drive to jobs. Drive your Ute . There’s some people out there. It’s one of those things that they have to sit in meetings. They’re not someone who’s a tech person, but they’ve gotta sit in meetings a lot. That’s a problem sitting is absolutely. Number one to be your mobility for BJ sittings. I do so much of it these days. Yeah. You know, and it’s, it’s such a part of our modern life. Mm . Like you said, no profession is really immune from it. No , unless you, you know, there are some out there . Sure . But most of us, at least in the, in the modern world sit all the time. You yeah. Whether it’s the car or the office, we sit yeah . On the toilet we sit, we do, unless you’ve got a Squatty potty, like Joey Squatty , Bo . Oh , that’s the way. Yeah. It’s it’s this thing. We’ve we’ve we should have added that number four. Oh , squat, potty , Squatty potty. But I think the thing guys let’s understand exactly why when you do jujitsu , regardless of whether or not you like to play guard , you’re gonna spend some time on the bottom. And when you do that to be defensive, you gotta pull your knees into your chest, activate your hip flexes. You know, your spine is probably flexed rounded. And also generally your posture for jujitsu is a forward posture, but it’s under load . One of the biggest problems with like, when we flip that and go, okay, what are you gonna spend six to eight hours a day doing? Sitting your body is just trying to get efficient at the thing you’re doing. So it’s not that like, ah , you’re under massive load. No, your body’s like, okay, we have to form this shape. How do we get good here? It’s kind of the same shape. Isn’t it ? It’s very similar. And jujitsu, both hips, flexed backgrounded. And so you know right now, yeah. Look at us, God set an example. Um , but that’s the thing. Stand up desks. Even though people give lip service to them, almost no offices have stand up desks unless you’re like high level executive. And even then it’s like hard to maintain a standup desk. I’ve played with it a bit. Even for myself working on the , uh , computer, the laptop, doing a bit of work, it’s actually hard to stand, keep a good posture and type. It’s actually kind of hard. They’ve shown it . It doesn’t matter what position you’re in. If you’re in one position all day, extended period, you will resort to a , a bad shape. Yeah . And efficient shape an efficient shape. That’s right. Yeah. You know, which will cause damage. The big takeaway from what I understand is that you need to be changing shapes. Yes. So a little bit of sitting, little bit of kneeling lie on the ground, you know, do thing there, stand up. Like if you can play around with that, that’s ideal. Obviously not everyone can do that . Yes. The big piece for me with this as someone who sits all the time is to spend some amount of time each day undoing the damage, correct up the spine, hanging, doing some hip flexes , stretching, open the hip flexes, open the shoulders. Yeah . This is next best thing in my opinion. That’s right. So obviously you can’t necessarily just completely change everything that’s going on at your job. But you do have to factor in small things which are going to unfuck your body. Number two. Okay. We have running and riding . Oh, oh God . The cardio sports . Yeah. These are just bad few mobility because we hate running and riding . It’s boring. It’s not jujitsu STS . No. And the thing is, you gotta think this guys , you , we ha they’re actually good activities. Yeah . They have a benefit, but they cause damage. They do. So if we think, when we see people coming to us with physical problems, they’re like, oh , my body is sucking. And my jujitsu is sucking because my body is sucking. Typically we see very common things. We see tighter Achilles ankles don’t work. So people can’t squat, poor hip mobility. So hip flex is a Jack, but glutes, aren’t working tight and sore, lower backs for various reasons. And then bad shoulders tight through the front. Can’t open up the shoulder, can’t lift the shoulder up. Can’t externally rotate, both running and riding reinforce all of these negative things. And if anything, you’re doing it for reps, you’re doing it for multiple reps. You’re doing it hard because you are also striving for efficiency. And you’re just trying to get there. So look, you ride to work good for you. You save the environment a carbon ton , but you have now successfully damaged your hip flexes or tightened them and damage your posture. Yeah. What do you want to your body more or the planet more . You choose man. No, no , no . Catch the bus and stand up. No on that. I believe running when done well is a , an excellent physical activity. Yes. And it’s nourishing for the body. It can be. Most of us can’t do it very well. Yes. If you are a runner and you’re diligent about it and you have great technique and someone’s taught you and you great, awesome. You know, you run barefoot or barefoot shoes. Okay. You know, what’s up. But we’re talking to the other 99% of runners out there who are jogging heel striking, striking, using poor body mechanics and reinforcing poor Ann for thousands of repetitions. Every time they go for a run, this is not helping your mobility in the slightest way. You have to do a fair amount of repetitions to undo the bad work. You’ve gotta do a lot of good reps to undo the bad reps. Right. So if you think that you spend anywhere from two to five hours a week running or riding , that’s whole bunch of mobility. You gotta Chuck on top of your jujitsu . So you’re actually really making your job super hard. If there is a way that you can work around it, if you are simply doing it for fitness, I’m gonna say right now, there’s better ways for you to improve your cardiovascular endurance. Yeah. I agree. Side note to that. People using an air bike , something like Airine yeah . Like that you see conditioning. I don’t mind that because you’re using it for sprints. Yes I’m okay. Yeah. That has a thing. But the idea of going out and riding for hours on end. Yeah . You know, that Russian weightlifters were forbidden, Soviet weightlifters were forbidden from riding bikes. Yeah. Right. Because they knew that it tightened up the hip flexes and the quads. Yeah . And they couldn’t get into good positions in their weightlifting in exactly . And if you think about , uh , what you need and we think about grappling and the elite, grapplers spend their time grappling. Like if you really need to work specifically on endurance, you should be doing it. And I generally encourage people to be playing a variety. So doing a bit of judo, doing a bit of wrestling because shooting as a , a mechanic requires you to have flexible ankles and flexible hips. And it’s a fairly dynamic action. If you haven’t done any wrestling, try and do a certain amount of sprawls, which is hip extension and then shooting, which is like a bit of flex bit of flexion into extension when people are like, oh, I’m just trying to get fit, try and wrestle, do a bit of wrestling and find out what that does for you, because it will improve your mobility. And it will get you fitter. Number three, number three, shoes, shoes, man, come man. So simple. Yeah. All you gotta do is wear shoes and your mobility’s gonna be great. No incorrect, no shoes. So here at jungle brothers, we are like a barefoot gym. If people wanna wear shoes, they can like, if they’re doing Olympic lifting, they might I’m do that . My barefoot shoes. Good for you. I’m not. But that’s the thing. We also have a lot of people wearing, you know, their vivos. So they’ve got that wide toe box , not an elevated heel, but there are plenty of people out there wearing big air bubbles, big foam kicking out the back because people have been taught. This is what athletic sporty people do. Yeah. Like running shoes are still developed with a huge heel. Yes. So the , the foot slopes down the toe is low, but the heel is high. If you’re in an office and you’re wearing office shoes, if you are, you know, a woman and you’re wearing like, like fashionable women’s shoes, you know, it’s, our culture of footwear is super archaic. Yes. And you don’t have to look far to realize this. And I got my city shoes that I wear on a night out. Sure. But day to day , the things that you’re wearing most of the time, try to not wear anything. And if you are someone that is stuck in an office to just take your shoes off more, whether you do it in the office or you do it when you get home or you, you know, whatever weekends I’m not wearing any shoes this weekend. The reason for this is that when the ankles become tight from wearing restrictive footwear and the foot becomes tight, you get poor mechanics going , uh , flowing upstream. So the ankle, the , the becomes dysfunctional, which means the ankle becomes bad. Knees don’t work as well. Hips back, the whole body is affected by you not having feet that can express themselves. Yeah. And look, don’t get me wrong. I love me a six inch stiletto for a Friday night. Hey , but hold it off at the JB Christmas party. I mean, you do what you gotta do, but I know that I’m gonna have to spend a lot of time rolling out the arch of my feet, stretching my bloody tight calves and really doing a whole bunch of work, which is just to stay normal. I’m not making any progress. So what we’re talking about here guys, is we wanna stop doing these bloody things because what you don’t know is if you can’t use your big toe properly, you can’t use your quad properly. And then you balance is no good. You’re much more likely to fall over. And this actually has way bigger carryover through your whole life. Because when you get older, if you can’t keep balance and you fall, that’s gonna take you down a very dark path of surgeries and premature death. So if we rewind to now and you wanna have good balance, so you don’t get swept, you wanna have good functional. So you can be powerful, whether you’re passing guard or coming up outta guard to take someone down or whatever it is, you need to be able to use your toes and all the muscles of your leg. And that’s why wearing shoes all the time. Cramping your toes up is not helpful. Yeah. Even if you just wanna be better at doing the that we post, like squatting and cross S and stools, you know, you wanna get better at moving. Yeah . That requires ankle mobility and you wearing shoes all the time is gonna make that harder. Let’s gonna limit that. When you go to the shops or you gonna the beach jumping in the car, go to do just walk in the dogs, try going barefoot. Yes. The skin on your feet might hurt a little bit at first, but it will become tougher. And , uh , and you’ll benefit from it. I think this ju to is a barefoot sport training your body to be in shoes all day will not help your Jisu that’s right. All right . My friends, there, it is three things you need to stop doing to improve your mobility guys. Thank you. If you have a question for the show, go to our webpage, Bulletproof of bjj.com, click podcast. Leave us a voicemail. We’ll play it on the show and we’ll answer your question. So throw it across to us. Um , get on there. We’d love to feature you on the show. Thank you. Thanks guys.