The answer is; the question is invalid.
They are all equally important. Kind of.
To make things more complicated, let's consider this: We all know that one can (and we all know this guy at our gym) compensate for bad technique with pure strength, up to a point.
Good technique and strength wins you fights, for sure.
But what you might not have thought about though, is that nothing can compensate for lack of flexibility.
Because when you overreach your range of motion, something will have to give in, and it's usually, and unfortunately; your tendons and ligaments. ☠
And we know that too, in the back of our minds, that one day we will have to quit BJJ not because we stop liking it, but because something will break that cannot be repaired. 😢
Flexibility keeps us on the BJJ mat, much more than good technique and strength.
So if we could magically improve our flexibility by 10-20%, what would the benefits be for us?
Much better defense and guard retention
Better base and sweep defense
Better balance (stiff guys are easy to topple over or take down)
Fewer injuries, less serious injuries, faster injury recovery
A wider arsenal of techniques and attacks
Smoother transitions between positions
Better control in tricky, in-between positions
Going on further is pointless, because the list can grow pages deep. What were really focusing on in this in-depth blog post is taking the most asked(Googled) questions on the flexibility exercises in BJJ subject, and shedding light on them by either answering the question, or pointing out which is a better question to ask.
One thing is for sure, when you ask us:
Relying on Strength in BJJ is short-sighted. Flexibility and body control will take you much further, and make BJJ sustainable long-term for you.
So, can you magically get 10-20% more flexible?
Yes.
We just have to define "magically" to mean:
Dedicated and strategic effort over time, doing the right exercises and routines.
The hard truth is that no pill or method will be invented to make you stronger, more flexible, or give you better technique.
Even the poeope who use steroids to get stronger, has to put in the countless hours at the gym to see results.
Fact: nothing worth striving for, comes fast and easy.
If someone is saying you can do the splits in 30 days, they're selling something, and it's not in good faith.
The good news is, that flexibility is different from strength training, where you need a gym membership to lift weights, you need a personal trainer to do it correctly and not get injured, and you need to schedule time 2-3 times per week to go to the gym in addition to your BJJ classes.
Because, as a BJJ hobbyist, do we have time and energy to do that, and will it stop us from getting injured?
Doing a yoga/flexibility/mobility routine is much easier! Because it's:
Done from home or anywhere
Needs no props/gear
Is much cheaper
Gives you more energy by the end than you started with
Improves not only your BJJ, bur has a positive impact on your life quality
Is just as healthy for your mind as it is for your hamstrings and lower back
We (who write this article together) have been doing BJJ for decades, and are competing professionally in the adult black belt divisions around the world, and we're all approaching our 40s,being in better shape after doing the things we will discuss, than we were in our 20s! 💪
One thing is 100% certain:
If you're stiff as a board the day after BJJ, you're not going to wake up one day and suddenly be better.
It'll get worse and worse the older you get and the more you train.
That is, until you start doing something about it.
Let's take a deep look into what that something is.
We made this blog post simple, by focusing on these three things:
A: what you ask
B: what you need to know
C: what you can safely dismiss
Before we start, let's take a moment to consider names and labels.
What were discussing here is something like Yoga/flexibility/mobility/bodyweight/calisthenics/stretching, without necessarily following the textbook definition of either.
Let's make it simple: we need to find good ways to move, to improve our BJJ, our physique, and our well being.
You agree?
Let's go then!
What the best BJJ stretching routine should feel like -
The big checklist -
It should feel gooood.
It has to be time efficient
It has to be similar to what we will do in BJJ class, with the same types of movements and transitions
It has to have the main goal to protect yoi from injuries
It should up your range of motion and lessen the effort to use that mobility
It should be all-round maintenance for all your joints and myofascia
It by should Improve your proprioception/body awareness
Make you nice and warm, without creating lactic acid or hitting a wall
It should get your blood flowing in underused areas of your body
Turns the focus to the mental aspects like concentration, and relaxed attention.
Increases flexibility for Jiujitsu (off!)
It should be fun and enjoyable like a good BJJ roll
Stabilizes joints
It should feel welcoming and optimistic, and make you feel relaxed, and not like there is something wrong or lacking in you
It has to be directly linkable to BJJ so that you feel that you're not doing something completely different
It has to be inclusive for all body types, tall or short, thikk or skinny
It should make old injuries feel better
It should make you feel glad you made time for it
It had to be simple enough for anyone to follow
It has to release tension in over used areas
Important! It has to Complement what we do too much of in BJJ
It should Improve the quality of breath, and helps us breathe more efficiently
Makes you buzz with good vibes, gets you in the right mindset for bjj,
Phew! You got that? Do you see how deep this 🐰 hole goes? It's not just "what are the best stretching exercises for BJJ?", that's just the starting sentence of a whole big chapter in your BJJ journey book.
Let's go through some of the top searches on Google on this subject, and learn what we should and should not do when we're brand new in this territory.
H2s
Google questions
Poses to do
Poses to avoid
Time slots
How long to hold each pose
How to breathe
How much is too much
What can I do to not get stiff again tomorrow
The importance of stretching routines for BJJ
Stretching is essential for efficient Brazilian Jiu-Jitsu (BJJ). Not only does stretching stop injuries from happening, it also allows the grappler to gain and maintain their freedom of movement. With conditioning and regular practice, a BJJ practitioner can develop better body control and the stamina to hold powerful positions for extended sections of time. To benefit from regular stretching, it's important to use correct form and technique so as not to cause further issues. Stretching provides flexibility and range of motion, which not only supports BJJ practice but also good technique in other walks of life also; making sure you can do what you want to do without limitation.
Different types of stretching routines out there
1. Static stretching
2. Dynamic stretching
3. PNF stretching
4. Ballistic stretching
5. Active isolated stretching
6. Self-myofascial release
We will focus on number 2, with some sprinkles of 1 and 2, as this is the combination that best mimics what we do in BJJ
For someone practicing Brazilian Jiu Jitsu, morning and evening are both prime times to stretch. Stretching in the morning is important if you want to warm up your body for practice, but evening gives you a chance to loosen any tight muscles afterwards. It's also recommended to warm up with dynamic stretching prior to BJJ classes, as it helps prepare your body for all the rigid motions involved during training. In addition, static stretching after practice that focuses on each of the major muscle groups can help reduce tension and aid faster recovery; so don't forget to cool down with a proper stretch session afterwards!
Yoga incorporates breathing, relaxing and letting go, which are all key elements missing from regular stretching methods. Dynamic flowing movements when practiced correctly are more beneficial than static stretching. The nervous system and fascia can actually respond favorably to yoga. Stretching tends to be done too hard by novices and without proper breathing, relaxation or mind-body connection can even be damaging to the body—quite the opposite of what people are trying to achieve from a stretching routine. However, with yoga these techniques are woven into the practice providing an ideal balance of physical challenges as well as breathing and relaxation.
Doing yoga regularly and effectively as a beginner can feel overwhelming and hard to follow through with. To get into the habit of practicing yoga, it is important to follow a set routine such as setting aside 15 minutes everyday rather than trying to fit in sixty-minute practice once a week. Also try to syncronize your practice with another daily activity like your partner taking your dog for a walk and remove any potential distractions so you stay focused, such as turning off phone notifications while on the mat. When you follow these simple steps, you can give yourself the best chance of sticking with it, making progress, and eventually reaping the rewards that yoga has to offer.
Choosing the right stretching and mobility program or video for Brazilian Jiu-Jitsu (BJJ) depends on what time of day you practice. If you're doing BJJ in the morning, your focus should be more on general joint maintenance and easy, big movements that can rapidly build up heat. Before your BJJ session starts, if you have time, you should go for more intense flows and dynamic moves to get your body temperature up and prepare yourself optimally for class. After class there should also be time allocated to stretching - focusing on long static holds that stretch the muscles deeply. Before bed you could opt for a slower paced restorative stretching style that focuses on easier lying down stretches with focus on relaxation.
In Brazilian Jiu Jitsu, stretching is a crucial warm-up routine before training and competition. However, some practitioners often make the mistake of not breathing adequately during their stretches or overstretching their muscles without following proper form. Furthermore, some individuals can also be in a rush to move on to more strenuous activities and often end up rushing through the stretching process altogether. Finally, it's important to remind individuals that substantial results from stretching do not usually come overnight, as dedication and consistency are key when building strong flexibility.
BJJ stretches - the top 5 videos to see first
Dynamic movements video
hip stretches for mobility
The BJJ stretches for mobility everyone should know (expand 15 of these into paragraphs, using this formula for title: “Hip stretch #2 Crescent lunge (hip flexor)”)
BJJ hamstring stretch done properly
Overhead shoulder stretch
Hip stretch #1 Bytterfly stretch
lunge position hip flexor stretch
Hip stretch #2 Crescent lunge (hip flexor)
Twisting cresent
Sideangle
Rev warrior
Pyramid
Triangle
Twisting triangle
Straddle
Chairpose
Half lift
W3
Half moon
revhmoon
Dancer
Toegrab supine toegrab
Down dog
Plank
Sideplank
flipdog
Updog cobra locust
Chaturanga
3 leg dog
Low lunge
Bow camel
Wheel and bridge
Seated standing FOF plow
squat
crow
Hero pose
Pigeon
Lizard
Easy pose
Boat
Janu
Eagle
Now that you know all about stretching and the benefits it provides for your BJJ game, make sure to integrate it into your training routine. Remember to warm up before stretches, focus on different muscle groups each day, and be consistent with your stretching practices. And if you’re ever unsure of which stretches to do or how to properly execute them, take our free survey to get a personalized 10 minute playlist tailored just for you.
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