Skip to main content

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.


Comments

Popular posts from this blog

15 BJJ Training Tips for Beginners

If you are the first to begin learning Brazilian Jiu-Jitsu (BJJ), You may be overwhelmed by the number of things you're required to learn. It's not just the technique you have to master, but there's a steep learning curve in the gym's culture, class structure, and social interactions. There isn't a clear explanation for everything. Sometimes you'll get to the point that you didn't know existed. The lessons you learn through trial and error can be uncomfortable, but hopefully, this list will help you understand and spare you the stress of learning the painful method. #1 - Train 2-3 times per week (or get creative) In the end, you must exercise as much as you can into your schedule. If you can exercise once weekly and your plan has no flexibility, then do it. But, it's challenging to keep your progress steady unless you get at least two or three training sessions. There are other methods to increase your training time: remain after class to do additional ...

10 Best Tips For Jiu-jitsu Beginners To Improve Faster

  It's a fitness routine. It's a form of art that moves. It's a group. It's respect. Brazilian Jiu-Jitsu is all the above and more. In the years I've been practicing this art of combat, I've had the privilege of watching many people join Jiu-Jitsu for many different reasons. I've experienced the arduous learning curve and witnessed others struggle with similar challenges: Starting from scratch. Slowly advancing my abilities. Enjoying the sport, and eventually. Getting to this point where I'm convinced that sharing my experience can help you overcome your own. The most frequent question I receive from newbies is, "How do I get from the beginner's belt quicker?" Although there's no universal solution, here are 10 of my top suggestions for BJJ novices to help you get better faster than I did when I first began. The following tips can aid you in improving your skills in BJJ in the beginning: (10) Great Coaching Nothing can replace a skil...