Stretching and Mobility Exercises For BJJ

Before we start, have you ever wondered which muscle groups are most often used in BJJ?

Do you know which muscles in your body work when you defend off your back or try to make a transition from the full guard to side control? If your answer is no, you came to the right place!

Hold each exercise at least 30 seconds or more. Your muscles will become more flexible if and only if you maintain the maximum stretch position longer than 20 seconds.

The Most Used muscles in Brazilian Jiu-Jitsu Are:

Hip flexors (Sartorius, rectus femoris, iliopsoas) when you work from the top position.

Hip adductors (adductor magnus, longus and brevis)–almost every defense of your back activates those muscles.

Hip abductors (gluteus medius and minimus, tensor fasciae latae) when you try to pass spider or butterfly guard, you must show amazing amplitude.

Trapezius and shoulder muscles (when you turtle or try to prevent the choke attempt or work off the full guard, the mobility of your shoulder muscles and traps should be at least good, otherwise you’ll end up in a trouble).

Look at the stretching routine below, with technical analysis and description. We will look at the BJJ side of each exercise.

Hip Flexor Opener

Quadriceps and hip flexors are used in almost every dominant position–side mount, full mount, a full guard or half guard. These muscles are important to pass through the opponent’s guard.

Butterfly Stretch

“Fighting off the back” could be the monicker for this exercise. You need flexible adductors to neutralize your partner from breaking your spider, butterfly, X, or worm guard, and prevent him from ending up in the full mount.

V Hamstring Stretch

This exercise is critical when you want to make a sweep or a transition.

This drill is vital for the situation when you counter an opponent in the full mount and end up on the top of him. Also, it is useful for some choking attempts, like leg scissor choke, require superb flexibility of your adductors, especially if the opponent is not directly in front of you. Spider guard experts love this exercise too.

Pigeon Stretch

This exercise helps every BJJ practitioner who has problems with lasso guard or can’t successfully block the opponent who tries to walk his way around X or spider guard.

Seated Hip Twist Stretch

This exercise is crucial for successful sweep attempts. When you pass from a bad to a dominant position, you need to explode in the split of a second. Successful hip escape also demands to rotate your opponent and get on top, so very flexible spine muscles can only help you with that.

Seated Internal Rotation Stretch

Sometimes you’ll need an abnormal level of flexibility to save yourself from an aggressive opponent who tries to isolate your limb over and over. Good hip internal rotation positively affects your defensive skills.

Child’s Pose

This exercise is excellent for BJJ fighters who like to work from the top position or prefer locking double underhooks. The flexible back is a must for grapplers who want to fight well off the dominant position.

Frog Stretch

The best exercise for fighters who show the best performances while on their back. This drill allows you to improve your defense from X, spider, butterfly, and worm guard.

Lying Crossover Stretch

This exercise improves lower back mobility, which is outstanding when you perform a sweep or transition off your back, especially when your partner is in the full guard.