Locked up a triangle last week during a round... partner tried to stack me. Finished it... but since then my lower back has been hurting. Seems like it’s my sacrum or L5 maybe off to the side in the lumbar muscles. I’m stretching a lot and doing decompression. Any core strength or body weight stuff other than planks that help??
Posted Apr 19, 2019, 2:51 AM UTC
Dont ever let anyone stack you. On your next time, try to slide your way on the mat while maintaining the guy. Now, you might want to check your with a doctor (not sure if i understand your med term L5). Rener Gracie, years ago, was stacked by a student, and shook it off after the rolling, but spent weeks having numb limbs, until his doctor told him he needed surgery. 'Was out for a long time.
No core strength work will improve your condition to be able to sustain being stacked. The only way to prevent this is to slide your back on the mat, and try to finish your sub, or switch to another safer position.
Slide your back as in shoulder walk? How to roll them to the side?
That's right. Rolling them to the side if you're on your back ? If you're being stacked, trying to roll to the side, you'll get your guard pass big time.
Prior to the stack I mean
Prior to the stack, you're suppose to have at least one shoulder blade up and the other on the mat, and one side of you hip up, the other side down. Making those small technical postural changes, your level of grappling will make leaps and bounds.
Here's an interesting exercises you can do. Go on youtube and have fun watching and taking time to observe any level of jiu jitsu grappler. Have fun figuring how having two shoulder blades on the mat and all their hips on the mat, affect how they they lack mobility and how they cant submit their partner or opponent at will.
Amazing discovery cause keeping both delts and hips on the mat is a critical mistake many still commit, and often are unaware of.
Now try to view how those who keep only one delt and one side hip up operate and how windows of opportunities unveil to their game. Huge difference.
If you do this, you'll never get stack again, promise.
You could also do a Danaher triangle to avoid stacking
I’ll look into it thanks
Relax your back if you get stacked, work on back flexibility, and ideally avoid getting stacked at all- if you can walk your shoulders back while posting on their shoulder this will often help.
Don’t stretch it. Look up the McGill Big 3, by Dr. Stuart McGill
Seconded. Highly recommend his books too.
Never cared much about this shit until my spine started firing out discs like [this] (https://static1.squarespace.com/static/5447406ee4b088598047b77e/5713b625e32140c55c923a11/5713b6261d07c0fc4a2c4f37/1460909963268/disc-shootergif+loop.gif) in 2015.
The more we sit, the shorter the piriformis, iliacus, and psoas become. These muscles connect your hips to your spine, so when they shorten, your lumbar spine becomes convex anteriorly (lordotic) which increases the risk of disc herniations. Multiply by years. This is lower crossed syndrome and how badly it impacts you will depend on your posture, how often you sit, how long (years) you've been sitting, and genetics (hip structure.)
Worse, prolonged sitting immobilizes the glutes, making them weak antagonists to the hip flexors. So every time you sit down, two different types of shitty things are happening to your hips--your butt is becoming weaker, and your hip flexors are acclimating to being shorter. I wouldn't blame you if you [did this with your chair, once you fully internalize this knowledge.] (https://media.giphy.com/media/Mki5pkNOR3Blu/giphy.gif)
If you lost the hip lottery like I did, and you slouch around pushin' fuggin' buttins for a living like I do, you GOTTA stretch dem hips daily. If not now, wait until 40, and pain will make you do it.
I use couch stretch, half pigeon (rajakapotasana), 3rd world squat, yoga frog (mandukasana) and reclining hero (supta virasana) primarily. When I do any yoga, the bulk of time is on hips. Hips = age. When they said hips don't lie, that shit is true. I mean it also denotes sexability, which is no small thing either, but also just general kinesiological health. Ever noticed how you can kind of tell how old (or healthy really) someone is from up to a half a mile away by their GAIT? That GAIT comes from the muscular balance of the hip.
But your #1 goal here should be to learn some stack defense and know when to bail on a dangerous triangle. Triangles are just lower risk for highly mobile people. If you are a lower mobility person, maybe stop throwing up triangles until you remediate it.
I googled that Sanskrit shit, who remembers that except serious fruit bowls. Anyway, there's a reason yoga is massively popular these days, it's because our work lifestyles suck ass.
Going forward, don't get stacked? I'm a big boy, even for a heavyweight. I hit the stack whenever it's there. It's almost certainly lights out if I get it. I'll do just about anything to be stacked, too. Almost never get stacked, cuz it feels super not good.
Cat and Cow stretch daily and sometimes twice daily, maybe 3 times.
Gonna break
Thanks for A+ comment...
Itty
Have you tried yoga or active stretching? I can’t recommend yogaforbjj enough, especially for common tight areas. But if you’re not keen to subscriptions, there’s plenty of YouTube channels with good content.
Rest, be careful of being stacked even if you think you got the finish. Not worth it.
This. Took me out for a month.