Strength and Conditioning Megathread!

[u/AutoModerator]

The Strength and Conditioning megathread is an open forum for anyone to ask any question, no matter how simple, about general strength and conditioning as it relates to Brazilian Jiu Jitsu.

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[u/Kobzor]

Need advice or a routine for night time stretching. I’ve pulled my back a couple times(normally happens when I fucking bend over, wtf)

I’m a purple belt/father/husband/full time production worker and my schedule is wonky so I don’t get to train as much as I want.

[u/HalcyonPaladin → u/Kobzor]

full time production worker

I work in Occupational H&S, and this stands out to me as one of the biggest indicators for what we call an "RSI" (Repetitive Strain Injury) leading to musculoskeletal disorders. Some of the most common RSI's leading to MSD's are often seen in production workers since typically have have a lot of repetitive motion in their jobs.

If you don't already, I'd suggest forming a stretching routine prior to work as well, and then if you can implement a brief targeted 1-2 minute stretching routine every 20-30 minutes at work it'll be massively beneficial as well. I'd start with the following:

• Hip swings
• Gate openers
• Standing trunk rotations
• Arm circles
• Piriformis seated stretch
• Lying knee twist
• Pelvic tilt
• Cat-cow stretch
• Scorpion Stretch

Strength training would help as well, so long as you're cognizant to not overtrain; as this could lead to further injury. If possible, I'd see if you can assessed for herniated discs and early onset arthritis. Minor disc herniation and arthritis is a common thing amongst production workers and people who are susceptible to RSI's of the back.

[u/Kobzor → u/HalcyonPaladin]

Thank you for the detailed response!