There are different ways to stretch and loosen up the body. Knowing how and when to do it will significantly increase the benefits you reap from stretching for BJJ.<\/p>\n\n\n\n
<\/a>Why is Stretching Important For BJJ<\/h2>\n\n\n\nBJJ and grappling<\/a>, in general, are demanding on the body in multiple ways. Aside from good cardio and strength, you also need a certain level of flexibility and mobility. Having at least a decent range of motion in the joints will help in many positions and, even more importantly, reduce the chance of injuries.<\/p>\n\n\n\nBJJ is an intense sport with many possible effective strategies, so each practitioner can play around his strengths and weaknesses. Not everyone needs insane flexibility to be good. But even the “stiffer” game plan can benefit from improved flexibility, even if it only serves as a form of defense against certain joint locks.<\/p>\n\n\n\n
But even if you don\u2019t rely on fancy moves, basic positions like open and closed guard still require some range of motion in the hips, hamstrings, and knees.<\/p>\n\n\n\n
Other styles and movements, like the rubber guard, require a very high level of mobility. So stretching exercises and dedicated mobility routines will have to find a way into your schedule if you plan on grappling like this.<\/p>\n\n\n\n
A well-designed stretching routine can also help counteract the tightness of certain muscle groups in the body caused by the common moves and positions in BJJ. We often develop imbalances in the upper back, shoulders, and hips, which, if left unchecked, will deepen and eventually lead to chronic pain or a nasty injury.<\/p>\n\n\n\n
Training BJJ and strength training increase flexibility and range of motion, but stretching is invaluable for developing the complete set of qualities you need on the mats.<\/p>\n\n\n\n
It\u2019s important to note that when I say stretching, I don\u2019t mean only static long stretches, as they alone are insufficient. I mean both active and passive stretching, along with other exercises more commonly called mobility exercises.<\/p>\n\n\n\n
Mobility vs. Flexibility<\/h2>\n\n\n\n![\"Best](\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2023\/04\/Best-BJJ-Stretches.jpg\")
<\/figure>\n\n\n\nMobility and flexibility are sometimes used interchangeably, but this is done by people unfamiliar with the terms and what they mean. Flexibility is the range of motion you can achieve statically around a joint, and it relates to soft tissues like muscles and tendons and their ability to reach a certain point.<\/p>\n\n\n\n
Mobility, however, is the ability to move a joint through its full range of motion. It is measured by the range of motion and your ability to achieve it without pain while retaining balance and coordination.<\/p>\n\n\n\n
So, in short, flexibility is static, and mobility is dynamic. The flexibility of the muscles and tendons determines flexibility. At the same time, mobility depends on more factors, including strength, joint structure, and skill.<\/p>\n\n\n\n
They are both important from a BJJ perspective. Mobility has more value because it depends on how well you can execute all techniques. Still, flexibility also comes in handy when the opponent puts you in a bad position. Furthermore, flexible muscles are part of overall mobility.<\/p>\n\n\n\n
Different Forms of Stretching<\/h2>\n\n\n\n![\"BJJ](\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2023\/04\/BJJ-Flexibility.jpg\")
<\/figure>\n\n\n\nPassive Stretching<\/h3>\n\n\n\n
Passive stretching is what most people think of when they hear the word. Passive stretches are exercises where you stretch a muscle to its full range of motion without engaging the stretched muscles. Passive stretches are held for 10\u201315 seconds up to minutes at a time.<\/p>\n\n\n\n
Passive stretches can be done without assistance, with the help of a partner, or with a device such as the BJJ belt, which is very commonly used to stretch the hamstrings, for example.<\/p>\n\n\n\n
Active Stretching<\/h3>\n\n\n\n
Active stretching includes many exercises where you move a joint through its full range of motion. You will usually do these dynamic movements as a warm-up, which are very important.<\/p>\n\n\n\n
Active stretches, also called mobility exercises, can be done as a warm-up or separately as a full routine. They are often used as a form of active rest because they don’t induce fatigue and help the body recover while improving mobility at the same time.<\/p>\n\n\n\n
Another popular form of active stretching is CARs (controlled articular rotations). Behind the fancy names sits the concept of slow and deliberate movement through an isolated joint’s full range of motion.<\/p>\n\n\n\n
Fundamental Stretches For BJJ<\/h2>\n\n\n\n![\"BJJ](\"https:\/\/rollingaroundbjj.com\/wp-content\/uploads\/2023\/04\/BJJ-Stretches-For-Beginners.jpg\")
<\/figure>\n\n\n\nBefore we list specific exercises, it’s important to note when different types of stretching must be done. Static stretching is best done at the end of the workout for multiple reasons. <\/p>\n\n\n\n
The muscles are well warmed up, which decreases the heart rate, and it has been shown that passive stretches before the workout decrease strength. <\/p>\n\n\n\n
Based on the last point, you should never do intense static stretches before a workout. Light stretching of the muscles is fine, even recommended, as it will loosen things a bit.<\/p>\n\n\n\n
Dynamic stretches are a very important part of the warm-up before every workout. This is one way of doing mobility, and all BJJ classes<\/a> will feature various exercises as a form of warm-up before the actual practice.<\/p>\n\n\n\nHowever, extensive active stretching can be done as a separate session to aid in quicker mobility development. This is best done in the morning or on rest days as a way of active recovery.<\/p>\n\n\n\n
We will give you a few key stretches for the major joints used in BJJ. Some are active, others passive, so do them according to the instructions above. There are also some excellent full routines by people specializing in mobility development and modeling yoga specific to the demands of grappling.<\/p>\n\n\n\n
Neck<\/h3>\n\n\n\n
The neck is placed under immense pressure in BJJ and is problematic for many grapplers. I bet money that anyone with more than a year on the mats has had neck problems of a sort. <\/p>\n\n\n\n
Neck stretches should improve the mobility and strength of the neck before the workout. Long passive stretches are a great way to relieve pressure during the cooldown or any time of the day.<\/p>\n\n\n\n
Post-workout passive stretches: <\/p>\n\n\n\n
BJJ is an intense sport with many possible effective strategies, so each practitioner can play around his strengths and weaknesses. Not everyone needs insane flexibility to be good. But even the “stiffer” game plan can benefit from improved flexibility, even if it only serves as a form of defense against certain joint locks.<\/p>\n\n\n\n
But even if you don\u2019t rely on fancy moves, basic positions like open and closed guard still require some range of motion in the hips, hamstrings, and knees.<\/p>\n\n\n\n
Other styles and movements, like the rubber guard, require a very high level of mobility. So stretching exercises and dedicated mobility routines will have to find a way into your schedule if you plan on grappling like this.<\/p>\n\n\n\n
A well-designed stretching routine can also help counteract the tightness of certain muscle groups in the body caused by the common moves and positions in BJJ. We often develop imbalances in the upper back, shoulders, and hips, which, if left unchecked, will deepen and eventually lead to chronic pain or a nasty injury.<\/p>\n\n\n\n
Training BJJ and strength training increase flexibility and range of motion, but stretching is invaluable for developing the complete set of qualities you need on the mats.<\/p>\n\n\n\n
It\u2019s important to note that when I say stretching, I don\u2019t mean only static long stretches, as they alone are insufficient. I mean both active and passive stretching, along with other exercises more commonly called mobility exercises.<\/p>\n\n\n\n
Mobility vs. Flexibility<\/h2>\n\n\n\n<\/figure>\n\n\n\nMobility and flexibility are sometimes used interchangeably, but this is done by people unfamiliar with the terms and what they mean. Flexibility is the range of motion you can achieve statically around a joint, and it relates to soft tissues like muscles and tendons and their ability to reach a certain point.<\/p>\n\n\n\n
Mobility, however, is the ability to move a joint through its full range of motion. It is measured by the range of motion and your ability to achieve it without pain while retaining balance and coordination.<\/p>\n\n\n\n
So, in short, flexibility is static, and mobility is dynamic. The flexibility of the muscles and tendons determines flexibility. At the same time, mobility depends on more factors, including strength, joint structure, and skill.<\/p>\n\n\n\n
They are both important from a BJJ perspective. Mobility has more value because it depends on how well you can execute all techniques. Still, flexibility also comes in handy when the opponent puts you in a bad position. Furthermore, flexible muscles are part of overall mobility.<\/p>\n\n\n\n
Different Forms of Stretching<\/h2>\n\n\n\n<\/figure>\n\n\n\nPassive Stretching<\/h3>\n\n\n\n
Passive stretching is what most people think of when they hear the word. Passive stretches are exercises where you stretch a muscle to its full range of motion without engaging the stretched muscles. Passive stretches are held for 10\u201315 seconds up to minutes at a time.<\/p>\n\n\n\n
Passive stretches can be done without assistance, with the help of a partner, or with a device such as the BJJ belt, which is very commonly used to stretch the hamstrings, for example.<\/p>\n\n\n\n
Active Stretching<\/h3>\n\n\n\n
Active stretching includes many exercises where you move a joint through its full range of motion. You will usually do these dynamic movements as a warm-up, which are very important.<\/p>\n\n\n\n
Active stretches, also called mobility exercises, can be done as a warm-up or separately as a full routine. They are often used as a form of active rest because they don’t induce fatigue and help the body recover while improving mobility at the same time.<\/p>\n\n\n\n
Another popular form of active stretching is CARs (controlled articular rotations). Behind the fancy names sits the concept of slow and deliberate movement through an isolated joint’s full range of motion.<\/p>\n\n\n\n
Fundamental Stretches For BJJ<\/h2>\n\n\n\n<\/figure>\n\n\n\nBefore we list specific exercises, it’s important to note when different types of stretching must be done. Static stretching is best done at the end of the workout for multiple reasons. <\/p>\n\n\n\n
The muscles are well warmed up, which decreases the heart rate, and it has been shown that passive stretches before the workout decrease strength. <\/p>\n\n\n\n
Based on the last point, you should never do intense static stretches before a workout. Light stretching of the muscles is fine, even recommended, as it will loosen things a bit.<\/p>\n\n\n\n
Dynamic stretches are a very important part of the warm-up before every workout. This is one way of doing mobility, and all BJJ classes<\/a> will feature various exercises as a form of warm-up before the actual practice.<\/p>\n\n\n\nHowever, extensive active stretching can be done as a separate session to aid in quicker mobility development. This is best done in the morning or on rest days as a way of active recovery.<\/p>\n\n\n\n
We will give you a few key stretches for the major joints used in BJJ. Some are active, others passive, so do them according to the instructions above. There are also some excellent full routines by people specializing in mobility development and modeling yoga specific to the demands of grappling.<\/p>\n\n\n\n
Neck<\/h3>\n\n\n\n
The neck is placed under immense pressure in BJJ and is problematic for many grapplers. I bet money that anyone with more than a year on the mats has had neck problems of a sort. <\/p>\n\n\n\n
Neck stretches should improve the mobility and strength of the neck before the workout. Long passive stretches are a great way to relieve pressure during the cooldown or any time of the day.<\/p>\n\n\n\n
Post-workout passive stretches: <\/p>\n\n\n\n
<\/figure>\n\n\n\nMobility and flexibility are sometimes used interchangeably, but this is done by people unfamiliar with the terms and what they mean. Flexibility is the range of motion you can achieve statically around a joint, and it relates to soft tissues like muscles and tendons and their ability to reach a certain point.<\/p>\n\n\n\n
Mobility, however, is the ability to move a joint through its full range of motion. It is measured by the range of motion and your ability to achieve it without pain while retaining balance and coordination.<\/p>\n\n\n\n
So, in short, flexibility is static, and mobility is dynamic. The flexibility of the muscles and tendons determines flexibility. At the same time, mobility depends on more factors, including strength, joint structure, and skill.<\/p>\n\n\n\n
They are both important from a BJJ perspective. Mobility has more value because it depends on how well you can execute all techniques. Still, flexibility also comes in handy when the opponent puts you in a bad position. Furthermore, flexible muscles are part of overall mobility.<\/p>\n\n\n\n
Different Forms of Stretching<\/h2>\n\n\n\n<\/figure>\n\n\n\nPassive Stretching<\/h3>\n\n\n\n
Passive stretching is what most people think of when they hear the word. Passive stretches are exercises where you stretch a muscle to its full range of motion without engaging the stretched muscles. Passive stretches are held for 10\u201315 seconds up to minutes at a time.<\/p>\n\n\n\n
Passive stretches can be done without assistance, with the help of a partner, or with a device such as the BJJ belt, which is very commonly used to stretch the hamstrings, for example.<\/p>\n\n\n\n
Active Stretching<\/h3>\n\n\n\n
Active stretching includes many exercises where you move a joint through its full range of motion. You will usually do these dynamic movements as a warm-up, which are very important.<\/p>\n\n\n\n
Active stretches, also called mobility exercises, can be done as a warm-up or separately as a full routine. They are often used as a form of active rest because they don’t induce fatigue and help the body recover while improving mobility at the same time.<\/p>\n\n\n\n
Another popular form of active stretching is CARs (controlled articular rotations). Behind the fancy names sits the concept of slow and deliberate movement through an isolated joint’s full range of motion.<\/p>\n\n\n\n
Fundamental Stretches For BJJ<\/h2>\n\n\n\n<\/figure>\n\n\n\nBefore we list specific exercises, it’s important to note when different types of stretching must be done. Static stretching is best done at the end of the workout for multiple reasons. <\/p>\n\n\n\n
The muscles are well warmed up, which decreases the heart rate, and it has been shown that passive stretches before the workout decrease strength. <\/p>\n\n\n\n
Based on the last point, you should never do intense static stretches before a workout. Light stretching of the muscles is fine, even recommended, as it will loosen things a bit.<\/p>\n\n\n\n
Dynamic stretches are a very important part of the warm-up before every workout. This is one way of doing mobility, and all BJJ classes<\/a> will feature various exercises as a form of warm-up before the actual practice.<\/p>\n\n\n\nHowever, extensive active stretching can be done as a separate session to aid in quicker mobility development. This is best done in the morning or on rest days as a way of active recovery.<\/p>\n\n\n\n
We will give you a few key stretches for the major joints used in BJJ. Some are active, others passive, so do them according to the instructions above. There are also some excellent full routines by people specializing in mobility development and modeling yoga specific to the demands of grappling.<\/p>\n\n\n\n
Neck<\/h3>\n\n\n\n
The neck is placed under immense pressure in BJJ and is problematic for many grapplers. I bet money that anyone with more than a year on the mats has had neck problems of a sort. <\/p>\n\n\n\n
Neck stretches should improve the mobility and strength of the neck before the workout. Long passive stretches are a great way to relieve pressure during the cooldown or any time of the day.<\/p>\n\n\n\n
Post-workout passive stretches: <\/p>\n\n\n\n
<\/figure>\n\n\n\nPassive Stretching<\/h3>\n\n\n\n
Passive stretching is what most people think of when they hear the word. Passive stretches are exercises where you stretch a muscle to its full range of motion without engaging the stretched muscles. Passive stretches are held for 10\u201315 seconds up to minutes at a time.<\/p>\n\n\n\n
Passive stretches can be done without assistance, with the help of a partner, or with a device such as the BJJ belt, which is very commonly used to stretch the hamstrings, for example.<\/p>\n\n\n\n
Active Stretching<\/h3>\n\n\n\n
Active stretching includes many exercises where you move a joint through its full range of motion. You will usually do these dynamic movements as a warm-up, which are very important.<\/p>\n\n\n\n
Active stretches, also called mobility exercises, can be done as a warm-up or separately as a full routine. They are often used as a form of active rest because they don’t induce fatigue and help the body recover while improving mobility at the same time.<\/p>\n\n\n\n
Another popular form of active stretching is CARs (controlled articular rotations). Behind the fancy names sits the concept of slow and deliberate movement through an isolated joint’s full range of motion.<\/p>\n\n\n\n
Fundamental Stretches For BJJ<\/h2>\n\n\n\n<\/figure>\n\n\n\nBefore we list specific exercises, it’s important to note when different types of stretching must be done. Static stretching is best done at the end of the workout for multiple reasons. <\/p>\n\n\n\n
The muscles are well warmed up, which decreases the heart rate, and it has been shown that passive stretches before the workout decrease strength. <\/p>\n\n\n\n
Based on the last point, you should never do intense static stretches before a workout. Light stretching of the muscles is fine, even recommended, as it will loosen things a bit.<\/p>\n\n\n\n
Dynamic stretches are a very important part of the warm-up before every workout. This is one way of doing mobility, and all BJJ classes<\/a> will feature various exercises as a form of warm-up before the actual practice.<\/p>\n\n\n\nHowever, extensive active stretching can be done as a separate session to aid in quicker mobility development. This is best done in the morning or on rest days as a way of active recovery.<\/p>\n\n\n\n
We will give you a few key stretches for the major joints used in BJJ. Some are active, others passive, so do them according to the instructions above. There are also some excellent full routines by people specializing in mobility development and modeling yoga specific to the demands of grappling.<\/p>\n\n\n\n
Neck<\/h3>\n\n\n\n
The neck is placed under immense pressure in BJJ and is problematic for many grapplers. I bet money that anyone with more than a year on the mats has had neck problems of a sort. <\/p>\n\n\n\n
Neck stretches should improve the mobility and strength of the neck before the workout. Long passive stretches are a great way to relieve pressure during the cooldown or any time of the day.<\/p>\n\n\n\n
Post-workout passive stretches: <\/p>\n\n\n\n
<\/figure>\n\n\n\nBefore we list specific exercises, it’s important to note when different types of stretching must be done. Static stretching is best done at the end of the workout for multiple reasons. <\/p>\n\n\n\n
The muscles are well warmed up, which decreases the heart rate, and it has been shown that passive stretches before the workout decrease strength. <\/p>\n\n\n\n
Based on the last point, you should never do intense static stretches before a workout. Light stretching of the muscles is fine, even recommended, as it will loosen things a bit.<\/p>\n\n\n\n
Dynamic stretches are a very important part of the warm-up before every workout. This is one way of doing mobility, and all BJJ classes<\/a> will feature various exercises as a form of warm-up before the actual practice.<\/p>\n\n\n\n However, extensive active stretching can be done as a separate session to aid in quicker mobility development. This is best done in the morning or on rest days as a way of active recovery.<\/p>\n\n\n\n We will give you a few key stretches for the major joints used in BJJ. Some are active, others passive, so do them according to the instructions above. There are also some excellent full routines by people specializing in mobility development and modeling yoga specific to the demands of grappling.<\/p>\n\n\n\n The neck is placed under immense pressure in BJJ and is problematic for many grapplers. I bet money that anyone with more than a year on the mats has had neck problems of a sort. <\/p>\n\n\n\n Neck stretches should improve the mobility and strength of the neck before the workout. Long passive stretches are a great way to relieve pressure during the cooldown or any time of the day.<\/p>\n\n\n\n Post-workout passive stretches: <\/p>\n\n\n\nNeck<\/h3>\n\n\n\n