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October 2, 2023

Elevate Your Recovery: Essential Stretches for Brazilian Jiu-Jitsu Athletes

Marika Dasbach

Elevate Your Recovery: Essential Stretches for Brazilian Jiu-Jitsu Athletes

Brazilian Jiu-Jitsu (BJJ) is a demanding martial art requiring agility, strength, and flexibility. Your body undergoes intense training sessions that can lead to muscle tightness, joint strain, and overall fatigue. To avoid injuries and help you recover, a stretching routine that supports the movements and intensity of your training is essential.

If you supplement your training with these stretches, you’ll invite a game-changer into your recovery process. 

Hip Flexor Stretch:

  • Kneel on one knee and extend the other leg forward, keeping the foot flat.
  • Lean forward slightly to feel the stretch in the front of your hip and thigh.
  • Switch sides and repeat.

Hamstring Stretch:

  • Sit on the ground with one leg extended and the other bent, sole of the foot against your inner thigh.
  • Reach forward with a straight back toward your extended foot, feeling the stretch in your hamstring.
  • Switch legs and repeat.

Chest Opener Stretch:

  • Stand tall and interlace your fingers behind your back, extending your arms.
  • Gently lift your arms behind you, expanding your chest and shoulders.
  • Hold the stretch, focusing on your breath.

Seated Spinal Twist:

  • Sit with one leg extended and the other foot crossed over the extended leg.
  • Twist your torso towards the bent knee, placing your opposite elbow outside the bent knee.
  • Feel the stretch along your spine and engage your core.

Butterfly Stretch:

  • Sit on the ground with the soles of your feet together, knees out to the sides.
  • Hold your feet and gently press your knees toward the ground, feeling the stretch in your hips.

Neck and Shoulder Release:

  • Sit or stand with good posture.
  • Gently tilt your head to one side, bringing your ear toward your shoulder.
  • Use your hand to guide the stretch slightly.
  • Repeat on the other side.

Lizard Pose:

  • Start in a lunge position and lower your elbows to the inside of your front foot.
  • Gently press your hips forward and down, feeling the stretch in your hip flexors and groin.

Downward-Facing Dog Stretch:

  • Begin in a plank position and lift your hips up and back.
  • Press your heels toward the ground, creating an inverted “V” shape with your body.
  • Feel the stretch through your hamstrings and shoulders.

Recovery is the unsung hero of progress in any sport, and BJJ is no exception. By integrating focused stretches into your post-training or competition routine, you’re facilitating muscle recovery, promoting flexibility, and preventing injuries to keep you training at your peak.

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