The Grapplers Performance 3-Phase Rehab System

At Grapplers Performance, every rehab plan follows three key phases:

1. Control symptoms & normalize movement

2. Rebuild and strengthen

3. Maintain and sustain

Phase 1: Initial Steps for Armbar Injury Rehab

When addressing an armbar injury, the first goal is to reduce pain and restore normal movement. We do this by:

• Treating the joint to calm irritation and swelling

• Releasing soft tissue restrictions that limit motion

• Activating muscles in the newly restored range

This sets the foundation for long-term strength and stability.

End-Range Loading Exercise

A go-to starting point for armbar recovery is End-Range Loading—a simple but powerful way to reclaim extension in the elbow.

How to do it:

• Grab a band or light dumbbell

• Move your elbow as close to full extension as possible

• Hold for 5 seconds

• Relax and repeat 20 times

This primes the joint to open up extension while building tolerance and control at the end range.

Want the Full Protocol?

We hosted a free Armbar Workshop where we break down the exact strategies and progressions for effective rehab.

👉 [Get access now]