Get more flexible and mobile for grappling with these best stretches for BJJ. Even with all of the latest research some people are still stretching (statically) before BJJ class. Static stretching, or holding a stretch for a period of time, was previously thought to warm-up muscles and prepare the body for athletics.
Now, research has found that static stretching before sports may actually set you up for injury. It’s best to stretch dynamically before exercise, which helps to bring heat into the muscles and joints. Static stretching, however, does have a lot of benefit and is best done after exercise, allowing the muscles to relax and lengthen.
Passive static stretches involve putting the body into a position that lengthens the muscles without actively holding or reaching for the stretch. An external force is used to allow the muscle to find a new, lengthened position, and gravity is often the force to help facilitate this change.
You can use the following stretches after your BJJ class to lengthen some of the muscles that become tight from training Jiu Jitsu. In turn, this will help to prevent injury, improve your flexibility, and help you to recover quicker and more completely between sessions. Be sure to refer to the pictures for clarification.
Lying Glute Wall Stretch
Lie close to a wall on your back with your butt about 6-10 inches from the wall, both feet up the wall. Cross the foot of one leg over the back of the opposite knee, similar to a triangle position. The leg with the foot on the wall should be bent at 90 degrees. Position the ankle of the crossed leg directly on the back of your knee that’s on the wall.
To prevent injury to the crossed knee, make sure your foot is flexed, or pull your toes back toward your shin throughout the entire stretch. Allow your muscles to relax, and breath deeply throughout the entire stretch.
To deepen or lessen the stretch, move your bottom foot up or down the wall and/or move your butt closer or further from the wall. You should feel this stretch in your glute and hip muscles.
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Minimum stretch time: 2 minutes per leg
Helps with: Tight glute muscles, locking triangles, guard flexibility
Lying Groin Wall Stretch
Lie close to a wall with both feet up the wall. Bend your legs so you are in a “squat” position as if you were squatting off of the wall. Use a wider than shoulder width position with your feet and keep them lined straight up the wall. Allow your knees to splay out to the side, and you can place your arms on the inside of your legs for an added stretch.
Allow your muscles to relax and breath deeply. For a deeper or lesser stretch, adjust the position of your feet or let your legs split apart (see pic.) You should feel this stretch in your adductor muscles (groin.)
Minimum stretch time: 2 minutes per leg
Helps with: Tight groin muscles, guard flexibility, passing from the feet, Spider guard
Kneeling Wall Stretch
Kneel facing away from a wall and bring your kneeling knee as close to the wall as possible. Your shin and foot will align up the wall. If this is enough of a stretch hold this position or move your knee slightly away from the wall.
For more of a stretch bring your torso up and try to lean back. Placing both hands on top of the front knee will help to maintain the position. Relax and breathe deeply. You should feel this stretch in your quad and hip flexor.
Minimum stretch time: 2 minutes per leg
Helps with: Tight hip flexor muscles, tight quads, guard flexibility
Lying Leg Drag Stretch
Lie on your back and cross one leg over the other, turning so you’re on the side of your hip. Try to relax so that your upper body remains flat on the floor. Often, the shoulder will come off the mat but deep, relaxing breaths will eventually allow both shoulders to remain on the mat. Look away from the leg that is crossed over. You should feel this stretch in your back and possibly your glute.
Minimum stretch time: 2 minutes per side
Helps with: Tight middle and lower back, guard flexibility
Upper Back and Shoulder Stretch
Start on your hands and knees and sit your butt back to your heels as if in a “child’s pose” position. Thread one arm under the other and across your chest, twisting your body toward the threaded arm. Walk your top hand over away from the threaded arm until you feel a good stretch in your shoulder. You should feel this stretch in your upper back and shoulder.
