Скачать или смотреть Lower Back Mobility for Jiu-Jitsu: Restore Your Lumbar Spine with This FRC Session

The lower back—your lumbar spine—is one of the most vulnerable areas in Jiu-Jitsu.
Rounds of flexion, rotation, pressure, and guard work stack up over the years until stiffness… or injury… becomes inevitable unless you train your spine the right way.

In this session, I’ll guide you through a short but powerful lower-back mobility routine using Functional Range Conditioning (FRC). These exercises are designed to help you:

✔ Restore lumbar mobility
✔ Reduce stiffness
✔ Improve guard retention & posture
✔ Strengthen the tissues that protect your spine
✔ Build long-term resilience for BJJ

Whether you’re 25 or 55, this session will help you move better, roll better, and stay healthier.

🔥 Exercises in this session:

Spinal Segmentation (controlled lumbar articulation)

Spinal Lateral Flexion PAILs with hip extension (isometric stretching)

Seated Lumbar Flexion PAILs (isometric stretching)

Again - Spinal Segmentation (controlled lumbar articulation)

These are foundational FRC tools for improving the health and capacity of your lumbar spine.

🎯 Want more?

If you want access to weekly follow-along FRC classes specifically designed for grapplers, check out the BJJ Kinstretch Club — full joint-health training for aging grapplers who want longevity on the mats.

👉 https://homegrownresiliency.com/