Today I’m sharing a sequence of exercises and movements I love using after training. As I’ve written about before downregulation and relaxation is an essential task in all walks of life and especially after doing a combat based sport.
These exercises are designed to target the “tightened” areas from grappling and to ease the body’s stress response from this primal form of expression.
Reasoning for More Passive Exercises After Training
I enjoy performing active control exercises after training but notice I incorporate more static and passive stretches than I do in the warmups I’ve shared.
This has simple rational. I’m seeking to downregulate the nervous system. Active contractions help to turn the nervous system on, so doing stretched such as pigeon for 2 minutes will help to turn me down and bring me into a more relaxed state.
In this post I’m giving you a smorgashborg to choose from. You don’t need to do all. I’d rather you do a few with more quality. The idea for the variety is for you to mix and match and find what works for YOU and YOUR body! Toy around with different combos and observe how it effects your body and nervous system state!
I’ve covered this one extensively in the past and I can’t advocate enough. Full body decompression and especially targets the shoulders. The position also is a sneaky way to develop grip strength as it puts the shoulder in a “weaker” ROM as well as relaxing the shoulders so the hands have to.work extra to keep our body in the position.
Banded hip flexor
Because you’re always bunched up and compressed in BJJ. Not to mention everyday life puts us in forward flexed position. This is an essential exercise for the healthiest of hips and backs.
Wrist flexors stretch
Because we’re always squeezing and grabbing
Wrist extensors with plate
Another staple, and behind hangs and hip CARs I would rank this as the next essential exercise. We have plenty of variations to choose from for all levels. the important thing is to.simply get in the position! That’s where it all begins!
These are a staple in my work with anyone regardless of age or level. They are that effective and by greasing and oiling the hip it has a host of benefits throughout the kinetic chain. If you honestly had time for one exercise your choice would be between this and hangs
I enjoy performing active control exercises after training but notice I incorporate more static and passive stretches than I do in the warmups I’ve shared. This has simple rational. I’m seeking to downregulate the nervous system. Active contractions help to turn the nervous system on, so doing stretched such as pigeon for 2 minutes will help to turn me down and bring me into a more relaxed state.
Final Considerations on Downregulation Series
As I mentioned in the protocol don’t see this as a gospel of what to do. Perform the exercises that bring you into a more relaxed and calm state. This is where your body will find balance and the ability to rest throughout your day, so you can tap into another day of training. Observe and be compassionate to your body and it will serve you! Until next time, stay mobile friends!
I cover more performance training tidbits at mobillitytraining.com that will help you prepare, recover, and perform better on the mats!