Being flexible is a crucial aspect of Brazilian Jiu-Jitsu (BJJ) that can greatly impact a ones performance. BJJ is a grappling martial art that emphasizes the use of leverage and technique over raw strength and power. In order to maximize one’s effectiveness on the mat, it is important to have a good level of flexibility.
Flexibility is an important aspect of physical fitness that can help to improve your overall health and well-being. It can also help to reduce your risk of injury, improve your posture, and increase your range of motion. In this article, we will discuss the top 10 flexibility exercises and how to perform them correctly.
Why Is Flexibility Good For BJJ?
Flexibility allows you to move with ease and fluidity, giving the ability to execute form with precision and control. BJJ is a dynamic sport that requires you to constantly adjust your body position, making it essential to have a good range of motion. A flexible body allows you to execute submissions and escapes with ease, making it much more difficult for opponents to resist or counter.
Flexibility also helps to reduce the risk of injury in BJJ. When the body is tight, it is more prone to strains. By incorporating regular stretching and flexibility training into your routine, you can help to prevent these types of injuries, allowing you to train more consistently and stay on the mat for longer.
In addition to reducing the risk of injury, flexibility also helps to improve overall performance and endurance. When the body is flexible, it can move more easily, allowing you to conserve energy and maintain pace for longer periods of time. This is especially important for those who compete, where endurance can be a determining factor in the outcome of a match.
Top 10 Flexibility Exercises To Improve Flexibility
It is important to remember to warm up before starting any flexibility exercises to prevent injury. Start with a light cardio workout, such as jogging or jumping jacks, to get your muscles warm and ready to stretch. Additionally, it is important to breathe deeply and slowly throughout each stretch, and to not push yourself to the point of pain.
Hamstring Stretches
Hamstring stretches are a great way to improve the flexibility of the muscles in the back of your legs. To perform this exercise, lie flat on your back and extend one leg straight up in the air. Use a towel or stretch band to gently pull the leg toward your head. Hold the stretch for 15 to 30 seconds, then switch to the other leg.
Cat-Cow Stretch
The cat-cow stretch is a great exercise for stretching the muscles in your back, neck, and hips. Begin on your hands and knees, with your hands under your shoulders and your knees under your hips. Arch your back, tucking your chin to your chest and rounding your back. Then, reverse the movement, lifting your head and tailbone to the ceiling. Repeat this stretch 10 times.
Downward-Facing Dog
The downward-facing dog is a yoga pose that can help to stretch your hamstrings, calves, and spine. Start on your hands and knees, with your hands under your shoulders and your knees under your hips. Lift your hips up and back, straightening your arms and legs. Your body should form an inverted V-shape. Hold this pose for 15 to 30 seconds.
Butterfly Stretch
The butterfly stretch is a great exercise for stretching the muscles in your inner thigh. Sit on the floor with the soles of your feet together, and gently press your knees down with your elbows. Hold this stretch for 15 to 30 seconds.
Lizard Pose
The lizard pose is a yoga pose that can help to stretch your hips, hamstrings, and groin. Begin in a plank position, with your hands and feet on the ground. Bring your right foot to the outside of your right hand, and hold the stretch for 15 to 30 seconds. Switch to the other side and repeat.
Lizard Lunge
The lizard lunge is a variation of the lizard pose that can help to stretch your hip flexors and quadriceps. Begin in a lunge position, with your right foot forward and your left foot back. Bring your right hand to the inside of your right foot and hold the stretch for 15 to 30 seconds. Switch to the other side and repeat.
Lizard Push-Up
The lizard push-up is another variation of the lizard pose that can help to stretch your chest, triceps, and hips. Begin in a plank position, with your hands and feet on the ground. Bring your right hand to the inside of your right foot, then bring your left hand to the inside of your left foot. Hold this stretch for 15 to 30 seconds.
Half Pigeon Pose
The half pigeon pose is a yoga pose that can help to stretch your hips, glutes, and hips. Begin in a lunge position, with your right foot forward and your left foot back. Bring your right knee to your right hand, and extend your left leg behind you. Hold this stretch for 15 to 30 seconds. Switch to the other side and repeat.
Lizard Twist
The lizard twist is a variation of the lizard pose that can help to stretch your hips, obliques, and spine. Begin in a plank position, with your hands and feet on the ground. Bring your right hand to the outside of your right foot, thentwist your torso to bring your left elbow to the outside of your right knee. Hold this stretch for 15 to 30 seconds, then switch to the other side and repeat.
Seated Twist
The seated twist is a great exercise for stretching your hips, spine, and obliques. Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the outside of your left knee. Place your left elbow on the outside of your right knee, and twist your torso to the right. Hold this stretch for 15 to 30 seconds, then switch to the other side and repeat.
Conclusion
In conclusion, flexibility plays a crucial role in enabling a better range of motion, makes techniques easier to execute with precision and control. Being flexible also reduces the risk of injury, allowing you to train more often and stay longer on the mat.
By incorporating regular stretching and flexibility training into your routine the benefits of improved performance will take your BJJ game to the next level. Don’t overlook the importance of flexibility.
