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8 Great Flexibility Exercises for Brazilian Jiu-Jitsu

8 Great Flexibility Exercises for Brazilian Jiu-Jitsu


It is a Sport like BJJ requires a great deal of flexibility to be able to perform an array of offensive and defensive strategies. St stretching can be extremely painful at the beginning of your journey. While it will get more comfortable, you must be on top of it.


Regular stretching increases flexibility and helps improve your fitness, be it any type. It does not just reduce the risk of injuries, but it aids in speeding the healing process for injured and sore muscles.


Speed, strength, and coordination naturally increase when you are more flexible. Therefore, do not undervalue it. Follow the 30-second exercise to increase flexibility below.


Seated Abductor Stretching


Do two 30-second sets, with 10 seconds of rest between them.

How to: Lie down and put your feet close to your groin. You can push your knees using elbows as you hold your ankles and push your knees down.


Sitting Wide Leg Adductor Stretch


Do two 30-second sets, with an interval of 10 seconds between each.

What to do: Relax your legs, sit with them ultimately extended, and spread as far as possible. Then gradually move your legs toward the front.


Seated Knuckle to Chest Glute Stretch


Do two 30-second sets, with 10 seconds of rest between them.

How to do it: Lie down on one side with your leg straight and the other leg bent to your knee. The raised portion should be pulled towards the opposite shoulder, and keep your back straight while the shoulders move forward.


Kneeling Back Rotation Stretch


Do one Set of 30 seconds.

How to do it:


  1. Get on both knees on the ground with your hands on your sides.

  2. Lift your right arm, then move your shoulder around as you look toward the peninsula.

  3. Repeat the exercise with the second arm.


Lying Leg Buttock Stretch


Do one Set of 30 seconds.

How to:


  1. Knees on the back, knees bent.

  2. Let one leg rise and place the foot on the other side of the thigh.

  3. Get the bent leg's thigh and push it towards your chest, then repeat the exercise with the opposite leg.


Abs Stretch


Do one 30-second set.


What to do: Lying down on your stomach, keeping your arms stretched out, and putting your hands between your shoulders. Then, push only your upper body upwards, keeping your hips on the ground.


Moving and Standing Hamstring Flex


Do two 30-second sets, each with 10 seconds of rest in between

What to do? Do it: Stand with your legs shoulder-width apart, then bend them to get to the floor.


Hamstring Stretching Lying Knee Stretch


Do two periods of time, each lasting 30 seconds with 10 seconds rest between them.

How to do it: Lie on your back. Lift your leg and pull it toward your stretch while keeping it.
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