Core Strengthening - Lower Back Injury Prevention with Rener Gracie

[felipearce100]

damn i though he was going to ask me to be his boyfriend at the very beginning 8(

[Cornyabada]

the ball stays, my hips go up....now, that would seem quite uncomfortable...

[debtbully3]

I thing you can do is take a cold shower after a warm shower this will help your back so much!

[debtbully3]

No leaches?

[Arthx7]

I'm 17, with a lot of growth problems, i still have lots of cartilage in places there should be already bones, and lots of spots that when u finish growing up ur body just place togheter, i have pain from time to time in several places, i'm not super skinny, but im not super strong and 5% body fat,i literally dream of someone from the martial arts business telling me what should i do related to my training or my scheduling to dont feel all that pain,btw i do muay thai and bjj almost everyday

[Chesterdacat]

Mann I wanna go Soooo bad...I keep straining my QL muscle. Keeps me from daily life activities, let alone training ....wow! Great video..unfortunately I live in the suburbs of Chicago ..but was looking for some type of exercise for strengthing the lower lumbar region. Awesome! Great video!

[DJusdado]

I understand when someone dislikes a music video, but... why a person could dislike this kind of videos? Maybe dislikes the enthusiastic speeches of Rener. Hahaha

[415sftonio]

Wow! This is a great video thank you! I have a bulging disk L3-4 and its been a while since ive been able to work out. Im trying to stay away from surgery so the right type of exercises for me are crytical. Thnx for showing me a home exercise i can do to strenthen my core. How many punds is that medecine ball? I have gained weight because of my ingury too. It is hard to loose weight when i cant really work out! Any tips on how i can loose some lb's other then locking up my fridge! ;) i trully

[CenileTV]

I don't do jiu jitsu. I just typed in "lower back exercises" for my back pain. I just had to say that Rener has to be one of the most motivating and inspiring guys I've seen on youtube.

[huntman125]

Planks, side planks, bridges, sit ups.

[madbowler6]

both parts of this video were awesome. thanks for the tips, Rener. unfortunately for me, I live in Texas so visiting Dr. Dave won't be an option, but I'll give him a call to see if he can recommend anyone out my way. thanks again!

[tvanIllini]

This machine works!!! Yet, the insurance companies wont pay for treatments anymore because they consider it nothing more than a glorified traction table... sad.

[YawarakaiRonin]

thank you so much

[h6xqp]

Rener is awesome!!!always teaching good things

[MrSmitht04]

I had a disc fusion surgery. After that I thought it would prevent me from ever learning GJJ. But this video gives me hope. Thanks Rener

[MoKillaGorilla]

i am going threw this right now i just had the same surgery as Rener did on the same disks, and man that ball exercise felt amazing.before i had surgery i went threw physical therapy, massage therapy, traction, and chiropractic and nothing worked. then i went threw TWO rounds of decompression at $2000 a pop because insurance wont cover decompression because its not proven. and to be honest those guys are crooks! maybe for maintenance it would help, but i still had to have the surgery.

[blakeminnerly]

I had the exact same injury - herniated S1/L5 with nerve impingement and am finally starting a serious course of PT to avoid surgery . I recently discovered jiu jitsu, very late in life (I'm 48) and have never trained, but I have become absolutely hooked on watching and learning. Deve ser da minha mae brasileira. I am starting my rehab today and am dedicated to the goal of preparing my body to safely train, even if it is a year from now. This exercise is a great gift. Thank you so much, Rener

[mcruzatt]

Thanks

[AntiChunty605]

Lol thats a fire alram

[bsut01]

:)

[bjapan96]

dude rener gets so many bitches

[clark987878]

i had a ruptured disk. it kept me from training jiu jitsu for 2 months but now im completely better and rolling again! i HIGHLY RECOMEND IT!!!!!

[new2videoguy]

fascinating! Thanks Renner

[rzhlor]

06:07 "my balls" :D

[shogun123442]

this lower back excersie is more important than whats going on out there haha

[BRECKDOG]

Well I was thinking wow, this is gonna be amazing.

This vid is just a glute bridge raise and a decomp table demo.

Both good but there is alot more that he aint telling.

Its like saying Im gonna teach you BJJ and showing you two positions.

[jpchavezvega]

you guys are back!!! yeahh!!!

[VoluptuousB]

That was a BMW alarm.

[brunokimura2011]

i got learn that

[mariasergeant]

Any one who jumps on that ball is an idiot! If you saw someone jump off a roof, would you do that too!

[Trig0r]

@mariasergeant working towards it yeah, really should stop watching damien walters and the storm freerun guys video's ;)

[darn333]

Lol at the BMW alarm at 5:05

[jewney10]

touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom touch boom

[Geeker13]

Do you guys know how much the treatment costs? It looks expensive

[brozac1011]

I'm starting with level 2

[DenverChiropractic]

@slugDropsonheads I'm talking about how long does one actually be at the clinic to go through all of the phases. Looks like you would have to take a half day off just to get this therapy.

[DenverChiropractic]

wow, and how long does all of that take?

[SlugDropsonheads]

@DenverChiropractic Not long =D I began using this about 3 weeks ago. I had a recurring back strain from practicing Judo (lots of throwing). It has done miracles for my back, granted i have only done it for a short while but my back has never felt so strong and capable.

[DenverChiropractic]

wow, and how long does all of that take?

[HanakoSenshi]

Ummm, if I don't have access to a stability ball, what else can be used for that exercise? Would a chair or gym bench of an appropriate height suffice?

[rngeorgeh]

Natural selection.....

[SerArea]

05:05  ? wtf lol :D

[subbieboyz03]

haha this lower back exercise is even more important than whatever happening out there...(**aka**) even if the building on fire, grand theft auto...it's all good haha...KEEP IT REAL :D

[ShogunRuaFights]

TOUCH BOOM TOUCH BOOM TOUCH BOOM

[dubaisneakersandco]

Thanks for that! I was operated of a herniated disc 1 month ago and hope that the drill will help me not to have it ever again! I haven't trained for now 7 month because of this and hope to roll again in 2-3! I will do everything I can to!

[josh1212121]

can you do a video on how to do that jumping on the exercise ball and balancing on it? thanks

[BUSHNICKDOG]

This has saved me! L-3-L5 and ALL my SI's. are malaligned. I feel like I am done I hope this helps 4 weeks of the mat ugh! 10 month?

[GuardianAngel5150]

Totally inspiration as usual. Thanks Gracie Academy for so many of these truly informational and inspirational vids. And the tornado story? I can totally relate. Totally makes more sense when you're not getting tooled. Outside lookin in is so telling. :)

[curvatureflow]

thank you for posting this man! GJJ for life.

[wombgrinder]

one session of these exercises and my back pain diminished. Thanks for all the tips!

[ScottishKunoichi]

I have been out of training of and on for a couple of months and looking at a few more as I’m waiting for surgery and will need to take 6 – 8 weeks afterwards before I can even do some stretching. So great advice regarding how to deal with the stress of rehabilitation and put enforced inactivity to good use in general. So cheers for that.

[oddjobjujitsu]

i would be in a hospital bed if i tried that......he is like a jedi master sitting on that ball

[JMoore4291]

phase 2 looks like a machine from SAW

[Iammrspickley]

thanks guys,...great  :)

[jtonyrock]

how to do the flip on the ball?

[lambosnicko]

this will help me, i work in a small tesco and lifting stuff make my back ache because i have to bend in awkward postions to pick stuff up.

[Gunskie]

Ya it's a nice clinic, but what about us poor guys who can't afford the best in the biz?

[PenDanger2]

6mm protrusion is A LOT

[2431346]

I want to see Rener vs an elite College wrestler. Just to see how Ju Jitsu holds up against strong wrestlers. And omg your balance.

[DntlB]

@2431346 That would be pointless. The wrestler would take him down and then Rener would submit him. They aren't conflicting disciplines. It's not like you can only pick one thing to do. In MMA, they compliment each other when a fighter can use and defend against both.

[2431346]

@DntlB

but it always seems like the wrestlers just keep the pressure on the bjj guys while beating their face in. The only bjj practitioners I have seen beat great wrestlers are black belts.

[JMoore4291]

@2431346 so when a great wrestler and a great bjj practitioner go at it the bjj guy won? ok cool

[2431346]

@JMoore4291

nope, the wrestler won.

[JMoore4291]

@2431346 but didn't you say "The only bjj practitioners I have seen beat great wrestlers are black belts."? a black belt would be great so vs a great wrestler then the bjj guy would win correct? or am i missing something

[kanguesso]

@2431346 I think those match ups have already taken place a long time ago. Royce Gracie alone was one of the guys who did that.

[2431346]

@kanguesso

no, he wrestled big, strong, un athletic body builders. Not anyone with great wrestling.

[2431346]

@kanguesso

why do you think Matt Huges beat the shit out of and almost submitted Royce with ease?

[kanguesso]

@2431346 Because Matt Hughes was or is a Mixed Martial Artist, Royce ONLY HAS BJJ. He was facing a guy who was a great wrestler but also a very good submission artist. Matt Hughes didn't even really have to take the fight to the ground in my opinion. He could have just stood with Royce and he still would have picked him apart.

[sn1kzZe]

for some reason i imagine this big machine malfunction and tearing up your spine ;<

[Spammy151]

Rener how did you injure your back?

[FullSmile100]

Eve torrse watched this video

[seinfeld11123]

6mm is HUGE , I have a 4mm one. after 6 years I am ok now, but I am with you, I couldn't walk 10 minutes down the road, took me 6 years, but now I have gone from 127kg to 84, should be 80 to see abs. I am with you rener I am so wanting a school in Brisbane

[kalu19991]

Rener was she hot? ;)

I mean amaizing personality, come on....

[Kalamolng]

Didn't Bruce Lee had a back injury? And he was in this machine? lol!

[RodrigoVanilla93]

hey rener, did you lose any muscle during those 10 months?

[spankazoid]

i have a back problem and i just started BJJ , Ive been doing twenty mins of yoga a day to get the loose in my goose , now im gonna use this for strength , ill be busting the walls of your dojo down in no time and shooting energy balls out my ass.

[Manny1222]

Perfect video. I will be sure to do these for my lower back. I am always trying to improve every part of my physical body. This is amazing. To better health.

[TheDoolz77]

Great video, however, the jumping on the ball thing is unnecessary for this tutorial.

[efexay]

great video. educating folks all around and not just about jiu-jitsu.

[thaAMAZINess]

what size is the ball you're using, Rener?

[Mishibar]

@thaAMAZINess Rener has huge balls, HUGE 

[Cryptopsy9666]

Allahuwalkbur! salaam wahlakoM!>. Gracie JiuJitsu is ant awesome way for protection Ameen! I thank God for it! salaamwahlakoM! lol :) PEACE! ;!)

[BliindSniip3R]

What if that was your car alarm?

[deltacharlie88]

@BliindSniip3R who would want to break into a Gracie's car?

[BliindSniip3R]

@deltacharlie88 the only person who would have the guts to do it is Chuck Norris. Duh c(:

[NewAmericaNow]

Back injuries are the worst, Know it well. Thanks for sharing Rener

[gunfighterdrummer]

every now and then, maybe once a month when i do my upper body like BarB curls. i sometimes feel a little something on my spine nothing ultra serious, but it gets on my nerves, so it has to be something somewhat to check out. anyone might have an idea what it can be?

[ebender09]

boom! boom! boom! lol

[tgquagmire]

I LOVE MY NEW BIG BROTHER RENER!!!!!!!!! @robrawks

[DrGorgenflex]

If your back is healthy right now, might as well strengthen it with deadlift and squat using proper technique. 

[TheDuroflex]

I'm recovering from a herniated disc myself, L4-L5, had to get the surgery (I had a 6mm protusion too, and sever right leg pain). Recovery has been very slow, they told me no BJJ for 6 months, but my physiotherapist has cleared me to do any drills that don't cause me discomfort. It still sucks! Hopefully these exercises can help me in my recovery process.

[thegoldenarmkid]

This is great thank you

[Quiston]

ha how many takes did it take to not fall on your ass from jumping on that ball lol

[Spammy151]

haha edwin mccain.

[EazyHB]

Awesome. I need to go there.

[stronger2592]

the ending confused me so much at first

[katodmx007]

what about deadlifts?

[mpahars]

haha i thought the alarm was in my house

[phys1c]

Thank you so much. This is incredibly relevant to me and my interests. You are an amazing instructor. What you do is a great contribution to so many lives!

[IlluminatiSeer]

Thanks Rener, 3 years ago i crushed those nerves in my back instantly being paralyzed from waist down.. I was never supposed to walk again, And this exercise is exactly what i need. I been trying to learn how to get back in full condition while doing bjj. And it is quite the coincidence that you posted this video, i just wanted you to know how much this means to me.

[luvit579]

awesome exercise!!!

i'm going to start doing when this video ends.

[Prankzter4]

Hey Rener how many times did you fall on the back of your head befor u got that jump right lol

[Aphexexmachina]

This was helpful and interesting!

[Twocool4u1]

You should post a disclaimer on your video saying that trying to jump on that exercise ball without proper practice can cause you to screw up your back and therefore need to go to the spine doctor. I know a couple people who have tried to jump and land on the ball and have broken their backs from doing so.

[Monarch816]

@Twocool4u1

That my friend is called "natural selection". Stupid is as stupid does. 

[thegoldenarmkid]

@Twocool4u1 Are you serious?

[PitchfeverAcademy]

@Twocool4u1 if you need a disclaimer to stop you from jumping onto a ball, you might want to pack it in.

[Armbar4you]

@Twocool4u1 Probably shouldnt just jump on a ball without proper progression into it. Would you try to jump a ramp on a bike as soon as you get on the bike? I never understand that!

[JMoore4291]

@Twocool4u1 you know multiple people that tried to jump on a medicine ball and broke their back? wow...

[basedeal]

@Twocool4u1

thats their own dam fault then, nobody told them to jump on the ball, just like no body told so and so to jump off the golden state bridge, go figure

[kfoster5416]

@Twocool4u1 Dude...  This is MARTIAL ARTS TRAINING! Doesn't the disclaimer go without saying?

[ycatstacy]

@Twocool4u1

Really? It's not common sense to not just go leaping onto a ball if you've never done it before?? C'mon now...

[billysue2]

@Twocool4u1 they definitely didnt break their backs,breaking vertebrae would be catastrophic accidents.However,theres no benefit at all to jumping or standing on the ball for anything but fun

[pchancey007]

@Twocool4u1 If you can't crawl why try to run. This doesn't need a disclaimer, it's self explanatory

[Hakageryu]

@Twocool4u1 Anyone who liked this comment is most likely too stupid to realize he was having fun and only watched the video for 10 seconds as that has NOTHING to do with the rehabilitation exercises.

[LeafFreedom]

@Twocool4u1 that would be funny to watch.

[jt7887]

awesome, jus what i need as i have current lower back issue, i will def try it out.

[whispers83]

ggrrrreeat jiu jitsu!

[gdoh]

im going to try this cuz my back is fuuuucked and im 22 =|

[SkemeKOS]

@gdoh

Same here. My back has been fucked since I was about your age too.

[ButterOnMyBiscuit]

awesome

[somedoodles]

You just get the full package with these guys don't you! Very concise!

[LikeTotallyRich]

I learned these technics on the ball with Jeff Glover. Now i can jump on it, sit, stay on my knee, turn around, etc all in balance on the ball. I also stretch with, practice my sprawl and train abs and pecs with dumbells. These balls are gold!

[TheImmaculatekilla]

amazing balance