Brazilian Jiu-Jitsu: Basic Stretching Routine

Posted: April 5, 2013 in BJJ Advice
Tags: , , , , , , , ,


Brazilian Jiu-Jitsu Basic Stretching Routine

Flexibility is something that is sometimes overlooked in the art of Brazilian Jiu-Jitsu. I would argue that flexibility is equal, if not more important than strength. Having good flexibility can help prevent injuries and allow you to perform a larger variety of techniques with ease. I have compiled a basic stretching routine that I use after I train to improve my flexibility. I don’t recommend stretching before training, rather do a dynamic warmup with running and movement drills. I do recommend stretching after training though to help improve flexibility when you are warm. Do each of these 30-60 seconds daily to boost your flexibility.

1. Butterfly stretch


2. Cobra stretch


3. Over the back stretch


4. Child’s pose stretch


5. 90/90 stretch


6. Glute stretch


7. Single leg hamstring stretch


 This is my basic stretching routine, I want to add more. What stretches could I add?

  1. These are all poses I teach in yoga. Have you tried going to a local yoga class? If it’s a good class, you’ll learn a lot of great stretches AND learn how to improve your breathing techniques. :-)

  2. AnthonyR says:

    Reblogged this on Mountains to Mats and commented:
    Just what I’m looking for.

  3. Kim says:

    This is an awesome start! I would add some backbends and also some splits stretches, but thats mostly because I’m personally really focused on back and splits flexibility.

  4. karlyrose says:

    Reblogged this on Awkward. and commented:
    Just what I am looking for to start off my new exercises!

  5. […] Valerie Worthington: Time On The Injured List Is Inevitable – How We Survive It Is A Choice BJJ Survival Guide: Basic Stretching Routine 7hour: The Original Berimbolo With Samuel Braga Paramount BJJ: Ankle Lock The National: UAE […]

  6. Chris Cabiya says:

    I use these stretches every day. Great post!

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  9. […] Stretching alone is not the remedy for flexibility problems.¬† It is a little bit of stretching and some strength as well. […]

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