Reply With QuoteThank you Bill. I use the foam roller for my back, both upper and lower. I do a series of 10 rolls from my tail bone to mid back with the roller long ways at a 90 degree angle to my body. Then another 10 rolls from my mid back to the back of my neck with the roller oriented the same way. Then I lay on the roller lengthwise and roll left to right from my spine to past my right shoulder blade 10 times, and another 10 to the left. It gets the erectors, traps, and rhomboids pretty well, but the crackling and thumping over the tight muscles can get distracting. Get the hardest roller you can find. A soft one just compresses under you unless you are well under 200 lbs. and will do you no good at all.
Weight: 248.5
Jujitsu at the main dojo at last again, glory and hallelujah! We started with ground technique using a drill I saw being done with the rest of the adult class on Wednesday, but too advanced for the new folks. In this drill one person is lying on the mat and the other attempts a mount. The person lying down rolls slightly away from the attacker and draws up their upper leg so it is bent at the knee. The attacker can't settle properly and is unstable, ready to be rolled off. Add to that, the defender keeps rolling onto their stomach further destabilizing the attacker. If neither has caused them to roll off the defender, the defender then draws up both knees further raising the attacker's center of gravity. The defender then grabs an arm and rolls sideways driving with the other elbow into the attacker's chest for added force and then dropping that same hand into a hammer fist to the groin once the roll is done. We also worked on several attacker counters to this and defender counters to those.
We then did some standing technique, much of it involving an attacker doing a double lapel grab with them then pushing the defender back stiff armed or alternatively pulling the defender in to them. One of the stiff arm attacks is bypassed by pushing down and across at one elbow and up and across in the other direction with the other hand. It causes the hands and arms to cross over each other and tie the upper torso in a disabling tangle. Not a painful one, but your arms are rendered largely ineffective and one shoulder drops and the attacker's balance gets compromised. I managed to simply twist my partner right off his feet just through this tie-up, but there are a couple of foot hooks and hand/forearm pushes across the face that will take almost anyone to the ground in a heap. Altogether a great session, although a little tiring in the heat.
Originally Posted by Mark E. Hurling
