Core Strengthening - Lower Back Injury Prevention with Rener Gracie

Protect your back to prolong your jiu-jitsu career.

Even though my back has fully recovered, I continue to do this lumbar strengthening routine at least 3-4 times a week (during rehab I did it every day). Start at level 1 and once you find your balance, you can go to level 2. Once level 2 gets too easy, you can place your feet on an elevated platform (6-8 inches) for level 3. Start with 25 reps on each side, 3 sets, then increase the number of reps to 50, 75 and once you're then 100 on each side for 3 sets.

If you live in Southern California and you've had reoccurring back issues, you owe it to yourself to visit the Non-Surgical Spine Care Center. Call Dr. Dave (714) 398-3535 and tell him Rener sent you. He'll take good care of you.

If you need a very good rehab/physical therapy clinic for lower back or anything else - shoulders, knees, wrists, etc. - go to Patty Brown Physical Therapy in El Segundo. Not only are they incredibly good at what they do, but they are the nicest people on the planet. Call Patty at (310) 606-5664 and tell her Rener sent you.

http://www.GracieUniversity.com