•5 min read
5 Stretches for BJJ to Improve Your Performance
- Flexibility
- BJJ
Flexibility is a game-changer in sports like BJJ, where a proper stretch can set you up for success. Many gyms kick off with a brief warm-up that includes some form of stretching. But if you find yourself with extra time or your class skips the warm-up, here are some effective stretches to get you ready for training.
Why Stretch?
Stretching helps reduce injury risk, enhances flexibility, and boosts blood circulation during exercise. In fact, studies have shown that regular stretching can improve force, jump height, and speed (Ian Shrier, 2004).
Essential Stretches for BJJ:
1. Seated Hip Opener (Butterfly Stretch)
This stretch is great for increasing hip mobility—vital for smooth transitions on the mat. Sit on the floor, press the soles of your feet together, and let your knees fall outward. Then, hold your feet and gently press your knees down for a deeper stretch.
Targets: Hips, groin, and inner thighs.
2. Lizard Pose
Perfect for opening up the hips and boosting flexibility needed for guard retention and explosive movements. Begin in a plank position, step one foot forward next to your hand, and lower your back knee to the floor (or keep it lifted for an added challenge). Hold, then switch sides.
Targets: Hips, hip flexors, and hamstrings.
3. Thread-the-Needle Stretch
This move enhances shoulder mobility and improves spinal rotation—crucial for escaping submissions like kimuras or armbars. Start on all fours, slide one arm under the opposite arm while twisting your upper body, then lower your shoulder and head to the floor. Hold and repeat on the other side.
Targets: Upper back, shoulders, and spine.
4. Reclining Pigeon Pose
This stretch relieves tension in the hips and glutes, reducing tightness that could lead to injury during intense training. Lie on your back, cross one ankle over the opposite knee, and gently pull the bottom leg toward you to deepen the stretch.
Targets: Glutes, piriformis, and lower back.
5. Cat-Cow Stretch
Ideal for warming up your back and preventing lower back injuries during scrambles, this stretch also promotes better spinal flexibility. On all fours, slowly alternate between arching your back (the cow) and rounding it (the cat), focusing on the full range of motion.
Targets: Spine, lower back, and core.
In Conclusion
BJJ training can be intense, making stretching a key component for long-term performance and injury prevention. Incorporating these stretches into your routine can improve your mobility and help you advance your jiu-jitsu skills.
See you on the mats!