Bulletproof Your Ribs (For BJJ)

[@aldrinenrile656]

Thanks for this video. I hope you find happiness ❤

[@itsbushy7012]

Thank you man. This is going to help me a lot, good vibes to you

[@CaleCoast]

I'm being told by some schwubbs on Facebook that you can't strengthen or condition your intercostal muscles and ribs. Lol

[@cykablyat9333]

First time sparring, got hit with a good shot to my rib. Second time sparring, got lightly hit in that area and it noticeably hurt. Now I'm sitting here with discomfort in that area. Thanks for this? I can't believe I couldn't even last like 2 sparring sessions..

[@TheJiuJitsuTherapist]

First of all, love the username name 😂. Yeah sometimes the initial injury and then the follow up shot can aggravate or worsen the condition. Make sure you get a good assessment to see what is going on in the area. Start back slow with mobility and strengthen when you are cleared to.

[@marcsee4072]

Yeah man. Same here some guys taking on fresh white belts like a life mission

[@samuelsquires423]

Yeah man I'm not even sparring and I got kneed in Muay Thai clinch training, 2 days on I'm struggling. I've only had 5 trainings total 😅 Felt a bit early for him to do me in. I saw his eyes 5 mins earlier and thought "he looks pretty loose". Think of it as a good opportunity to improve your defence? I'm defending differently, mainly by avoiding the cunt who thinks training is a televised UFC event. Kind of awkward and unnatural holding back when you want to show someone where their defence has holes (some of them have been there 6 months and 2 weeks in I can still get a few in on them? Feels like some are just there to slow dance), but at the same time you aren't really supposed to get them. Pulling back reduces the speed and gives them a false sense of security... So I'm kind of glad I got reminded how nice ribs feel, but still a bit pissed 😅

[@lynnedmonstone1525]

This looks great, I will try it when I feel strong enough .... just recovering from covid

[@TheJiuJitsuTherapist]

Best of luck Lynn! All the best with your recovery from COVID!

[@tameling1973]

Thx u!!

[@xaviborja2443]

Hello, I've got my rib broken 1 week ago, when do you think I can start doing this rehab exercise? Thank's

[@zzzbears9402]

This is great! How many times a week would you recommend?

[@alexdrastico7840]

i've been struggling so much with this type of injury. My pain is located on the right side, right under the nipple, and it kind of follows along the line of the ribs so I think it's an intercostal muscles but I can't be sure. I did x-ray and nothing showed up. It's really frustrating because it seems to never recover. I injured myself at the end of 2019 and by March I was still in pain. The the pandemic arrived and the gym closed for three months, so I thought I'd be finally ok but when I got back to training the pain and discomfort slowly got back. Now again, I rest 2-3 weeks, it seems healed, I go and do some drill session but the pain comes back after 2 or 3 classes... Even If I just do some stretch on the area the day after I feel pain so Im not sure if I have to go through the pain or just stop everything altogether..

[@TheJiuJitsuTherapist]

This is a tough one...primarily since its been going on for such an extended period of time. I would recommend seeing your doctor again as sometimes x-rays can miss fractures but if thats not the case, they may want to do some additional examination and testing.

[@alexdrastico7840]

@@TheJiuJitsuTherapist thanks for the reply man, I appreciate it. I've started doing your recommended exercises though, and so far it doesn't get worse which is a big win for me! Chiropractor is also working on some stiffness on my back which we think may be causing (at least partially) the issue. Glad to found your channel though and thanks for the content!

[@eschelar]

@@alexdrastico7840 that's probably a bone-cartilage fracture. It's not a fracture of the bone, it's just a break between the cartilage and bone. You can get all kinds of associated pains from it since the nerves are not very precise there. I have this and I feel it in my spine, although it is not an injury in my spine. It's not too dissimilar from a broken nose, which is usually also the interface between nose cartilage and bone, but it will take longer to heal in the ribs. I've had a couple of docs check it out. Just gotta let it heal. Needs 4 to 12 weeks. Re-injury is bad for it, so gotta be careful. It's more common with big guys like me. I usually have 105 to 140kg guys as sparring partners. And I spent months working on side control escapes from the big boys. It's very hard on ribs. This exercise is good for shoulders but frankly does nothing for protecting your ribs. Not even a very good exercise for the shoulder too. There are much better exercises for rotator cuff strengthening. kzbin.info/www/bejne/gqbCk4ONZ8ypY68 Good explanation here.

[@wmhs02dm]

I have this too. It’s mild unless someone puts me in side control. It went away for a while then I got COVID and it came back! It’s some sort of inflammation and I don’t think anything is broken. What this guy says about the bone cartilage makes sense too bc it’s not a fracture

[@liukang85]

@@wmhs02dm train/take care of your fascia. Apparently they don't show up on MRIs and CTRs (and or course not on X-ray imaging). They can also get inflamed and cause pain/bad posture etc.

[@dogiiiPCGaming]

Amazing stuff mate...exactly wat i was looking for !!

[@TheJiuJitsuTherapist]

Awesome! Great to hear it!

[@JCBPARISPARIS]

Thanks for the video. How about pullovers for strengthening ribs too ?

[@TheJiuJitsuTherapist]

What type of pull overs?

[@JCBPARISPARIS]

@@TheJiuJitsuTherapist a dumbbell pullover eg

[@tomzcriztyvlog9616]

What about ribs fracture or injury

[@TheJiuJitsuTherapist]

Is the fracture healed? It depends on how much I to the recovery/healing process you are in

[@closclos4046]

Is there anyway without a resistance band? I’ve been injured for 2 months I’ve tried taking time off bjj but just end up getting hurt when I get back

[@TheJiuJitsuTherapist]

Your ribs specifically are injured? Have you checked out the other rib specific video?

[@closclos4046]

@@TheJiuJitsuTherapist my right rib

[@closclos4046]

@@TheJiuJitsuTherapist no I’ll go look for it right now

[@tamarunitamaruni4724]

Wait. What if you don't have a column in your house?

[@pagefour6498]

Use a towel and wrap the band around the towel. Close a door with the towel on the other side. Exercise and repeat

[@publicenemy4102]

@@pagefour6498 cool thanks

[@chadwickdurrr1459]

what about the Marilyn Manson Method, and is that a benefit for Antonia Rodrigo Nogeira?

[@chickentygaming]

What

[@richardtan1332]

What

[@eschelar]

How does this protect the ribs? It's not even close to the area of most common injury. This will absolutely not bulletproof your ribs. Or your shoulders. If you're a big guy, this is nowhere near sufficient for even medium intensity rolling. I hurt my rib last time doing positional sparring with a guy only 90kg. I best him 3 times and then let him take top position in side control playing passive to let him have a win. He got nowhere for 3 minutes, but had lots of pressure, all on one spot of my ribs. Aggravated an old rib-cartilage injury and now I'm off the mats for another couple of months. Yay. I have very large shoulders and a very strong rotator cuff and posterior chain (deadlifter). That did not help me.

[@TheJiuJitsuTherapist]

Hey thanks for the comment. So there are multiple ways that rib injuries can occur. For example you can cause injury from a forceful rotation or an impact type injury. Your injury was more of an impact which was due to the training partner applying a compression onto the ribs/intercostals. The technique the video shows can help with mobility of the area. Having more mobility is helpful in this area but is not a sure way to prevent any injuries. My injury was from a forceful rotation and having rotational strength and mobility has been vital in helping prevent injuries. Again rib injuries are tricky and sometimes difficult to avoid.

[@eschelar]

@@TheJiuJitsuTherapist I guess I object to the title of the video because when I think of "bulletproof", I think of something that protects something from multiple avenues of attack. What I saw in the video doesn't appear to have any role in protecting the ribs from any angle of attack, although it's reasonable to say that it would protect the shoulder. The type of injury I have is by far the most common type of injury in BJJ. It is not served at all by the single exercise (ok two variations) that you showed. You are correct that there's no sure-fire way to prevent injury, but you can do some things to protect the ribs. You can do a lot of intercostal work, core work to allow being crushed and handling intra-abdominal pressure. Strengthening the serratus can have a role as well, as are oblique strengthening exercises. The exercise you showed has some crossover to obliques and it's a perfectly good exercise and probably one that serves some function of rehab for a few weeks or months if you have spent significant time off the mat, but it is minimal when applied to principles of muscular development that help protect the ribs. This is especially true because you are locking your rib cage to your spine. So you're not actually activating any of the muscles that control the rib cage, just the muscles on top and especially controlling the scapula. If you move your rib cage relative to your spine and hips, that's where the rib cage starts to deform and the intercostals engage. The principles are that you can condition bones to prevent breakage or you can strengthen muscles to reduce loading on bones and joints. In this case, you are looking to strengthen muscles to they can reduce the load on bones and joints, but you're not strengthening muscles that are integral to the rib structure. They are muscles that are secondary to the rib structure, but that's like strengthening your traps to improve your bicep curl. Woodcutters, pull-downs, pull-overs, cable crunches, twist-crunches as well as core strength like heavy loaded squats and deadlifts and upper back strength exercises like front squats are going to help build a solid foundation of muscle to keep your ribs safe. Arguably, some conditioning work might be appropriate as well, but is probably more risky than shin or forearm bone conditioning.

[@TheJiuJitsuTherapist]

@@eschelar I agree that a multifaceted approach is always best. Strengthening, mobility, ability to brace for impact, etc. is important. The technique demonstrated has an ability to strengthen the abdominals as well as improve rotation which can be helpful. No absolute way to prevent injury. Again thanks for your perspective! 🤙

[@eschelar]

@@TheJiuJitsuTherapist The video would probably be better as "An Exercise for Thoracic Injury Prevention for BJJ" rather than "Bulletproof"...

[@alacon28]

@@eschelar get a life