REHAB PROGRAMS2018-11-19T08:59:17+01:00

Welcome to the Yoga for BJJ rehab programs! They are filmed by Rosi Sexton – our licenced Osteopath, UFC Veteran and BJJ Brown Belt with loads of experience with grappling injuries.

The programs share a similar layout – they all have 5 days that progress in difficulty. You can start with day 1 pretty much immediately after the initial injury, or when you’re in the more acute stages of pain. Make sure to listen to your body and DO NOT push yourself too far with these programs. Their goal is to get you back to training as soon as possible, and sometimes that means doing day 1 (or a certain video) multiple times in a row and taking the time to focus on correct form.

These programs are by no means only suitable for rehab! You can do them as prehab as well – as you will strengthen and activate the muscles supporting the joints that take the greatest beating in jiu jitsu.

Disclaimer: follow Rosi’s instructions carefully. If you have any other symptoms she mentions, do consult with your physician/physiotherapist before starting a specific program. Feel free to review the program you intent to do with them!



This is a rehab program for flexion related lower back pain. Meaning back pain that comes on when you’re bending forward.

This is the kind of pain that gets worse when you go and put your socks onwhen you’re sitting rather than standing. For jiu jitsu athletes, the pain tends to get aggravated when playing guard.

The cause can be anything from a relatively minor strain to more serious problems including some disc issues.

The rehab program progresses in difficulty. You can start with the video number 1 straight away as it’s designed for when you’re feeling intense, irritable acute pain. You can stay with video number 1 for as long as you need, no rush.


This is a rehab program for extension related lower back pain.

This is the type of pain in your lower back that gets aggravated when you’re arching backwards. It’s worsened if you’re standing for a long timeand it might be slightly less painful when you’re sitting (usually). The pain is generally also worse when you’re walking or running.

For grapplers specifically, you’ll notice this type of pain when sprawling or doing movements that involve back arching.

The rehab program progresses in difficulty. You can start with the video number 1 straight away as it’s designed for when you’re feeling intense, irritable acute pain. You can stay with video number 1 for as long as you need, no rush.


This program is appropriate for mild to moderate upper and mid back pain. Such pain can be caused by issues connected with the ribs, joints between vertebrae or many muscles in the upper back (including neck and shoulder muscles). Let’s do some mobilization and strengthening exercises.



New Knees doesn’t grow on trees.  If you have knee pain, particularly around the kneecap, then this program is for you.


This is a rehab program designed for grade 1 MCL (medial collateral ligament) sprain.

MCL sprains/tears are very common in jiu jitsu. They might happen due to a sideways impact to the knee, you might’ve twisted your leg when grappling or it could be the result of a leglock.

However it happened, there is probably some inflammation around the kneepain on the inside of your knee and you probably lost some range of motion. We’ll get the range of motion back to your knee with this program and strengthen your leg muscles to get you back on the mats asap.

If the tear is grade 1, start with day 1 immediately. If it’s grade 2 or 3, make sure to do this program in a later stage of your rehab process.


Rehab program for IT band syndrome or if you’re having pain on the lateral side of the knee or around the hip. These exercises have helped a lot of people with IT band issues, you’ll love them! Get ready for LOTS of mobility work (with a foam roller and a lacrosse ball).


Injured your hamstrings in training? This program is suitable for mild to moderate hamstring pain, that could be caused by a muscle strain or tendon injury. You can start with day 1 immediately after the injury. If you suspect a more serious injury, please consult with your doctor first.


We shudder at the thought of injuring our necks, but if you do jiu jitsu long enough, your chances of at least spraining your neck increase a lot 🙁 Rosi is here to help make your neck really, really strong. You’ll be breaking arms as people try to neck crank you – promise!


Was that armbar too tight? Should’ve tapped sooner? Or are you one of those old sharks we respect so much for keeping it real, but your elbows are starting to ache? Rosi Sexton has something to help! It doesn’t matter how the injury occurred, we are committed to help you fix it!


Ankle sprains are a really common injury, especially when footlocks & ankle locks start getting involved. Of course there are many other ways to sprain an ankle on and off the mats. What we have for you is a way to recover from it!

Join Rosi Sexton, total badass and registered osteopath on a path to ankles that will be stronger than pre-injury. This program is designed to be done almost immediately after the injury and provides you with exercises for all stages of recovery.



This is a rehab program for mild to moderate achilles tendon injuries. There will be a lot of stretching, mobility work (lacrosse ball and foam roller) for your calf muscle, hamstrings, quads and hip flexors. You will also strengthen these muscles greatly along the program.


Rotator cuff injuries are common in most sports. They are even more common in a sport/martial art, where the goal is to actually damage the shoulder with Kimuras, Americanas, Omoplatas and all the other nasty stuff that we love. Rosi brings us this rehab program based on years of experience with fighters. Let us know how it went!


This is a program for rehabbing gluteal tendinopathy!

Gluteal pain can often get confused with lower back pain or even hip pain. If you’re feeling pain in your glutes, lower back or around your hip region, please consult with your physician/physiotherapist first to see where the pain is originating from.

Generally, pain connected to gluteal tendinopathy gets aggravated when you’re sitting, driving and resting. Activity usually makes it feel slightly better (temporarily).

If you have glute, lower back or hip pain, approach these exercises by observing how your body feels when you’re doing them. Take it easy on yourself if you’re feeling acute, sharp pain and modify the exercises.  If you’re starting to feel more pain in the later stages of the videos, please return to an earlier video.


This is the adductor – groin strain rehab program!

The adductor muscle group helps pull your knees together and those muscles can get easily injured in jiu jitsu. You might notice for example groin pain while you’re playing guard.

The rehab program progresses in difficulty, and the idea is for you to work within the level you’re comfortable with (depending on your injury). You can start with video number 1 straight away, after you’ve consulted with your physician/physiotherapist preferably.