When it comes to sports, stretching is critical to increase range of motion and prevent injury. Brazilian Jiu-Jitsu, with its focus on grappling and associated movements, is no exception to this fact. By working on your flexibility, you can improve your offense and guard. Here a few stretches that improve Brazilian Jiu-Jitsu skills which you should incorporate into your training.
This stretch increases the flexibility of your hip and groin, which is useful because of how much you need to use your legs on the ground. To perform it, you need to sit down and keep your back straight. Then, bend your legs sideways so the bottoms of your feet are flat against each other. Grab your ankles and pull them as close as you can inward to your pelvis while at the same time pushing your knees downward with your elbows.
The Cossack squat is an all-rounder that grows flexibility in the hips, groin, hamstrings, and ankles. It also strengthens your hamstrings, glutes, and quads. Its movement is also a natural one that will help your mobility. To do Cossack squats, stretch out one leg and lower yourself into a squat position by bending the other. The outstretched leg should be completely straight, with the heel of your foot touching the ground and your toes pointed upward. You should shift your weight toward the side of the bent leg, with that foot flat on the ground. From this position, you can alternate between legs to get an even stretch on both.
Lying Spinal Twist
The lying spinal twist utilizes your upper and lower body to stretch the rotation of your back and hips. Carry it out by lying flat on your back with both arms outstretched on either side and your legs straight below you. Next, lift one leg and bend your knee so it is at a right angle. Take the opposite side hand and pull the raised leg to that opposite side of your body by placing it on the outer side of your knee. Try to touch your knee to the ground while you keep both shoulders on the ground. You can then repeat with the other leg.
While stretching is an exercise that you can perform on your own anywhere, you may want to learn more helpful variations to refine your Jiu-Jitsu. If this is the case, receiving instruction is the best route to go. It’s best to have an experienced practitioner who knows what is best for improving your abilities to guide you. Northwest Fighting Arts offers Brazilian Jiu-Jitsu Classes in Portland where you can find just that. Contact us today and take your skills to the next level.