10 Stretching Exercises Every Jiu Jitsu Practitioner Should Know

Stretching is an essential part of any physical activity, including Jiu Jitsu. It helps improve flexibility, range of motion, and reduces the risk of injury. In this article, we will be discussing five stretching exercises every Jiu Jitsu practitioner should know.

1. Hamstring Stretch:
   The hamstring muscle is frequently used in Jiu Jitsu, making it essential to stretch before and after training. To perform this stretch, sit down with your legs extended straight in front of you. Reach forward and touch your toes, hold for 20-30 seconds, then relax. Repeat this three times.
   
2. Hip Flexor Stretch
   The hip flexor muscles play an important role in many Jiu Jitsu movements, so it’s important to stretch them regularly. To perform this stretch, get into a lunge position with one knee bent and the other leg extended behind you. Keep your back straight and hold for 20-30 seconds, then repeat on the other side.
   
3. Shoulder Stretch
   The shoulders are also frequently used in Jiu Jitsu, so it’s essential to keep them flexible. To perform this stretch, reach across your chest and hold your elbow with the opposite hand. Hold for 20-30 seconds, then repeat on the other side.
   
4. Quad Stretch
   The quadriceps are used for many movements in Jiu Jitsu, so it’s important to stretch them regularly. To perform this stretch, stand with one hand holding onto a wall or chair for balance. Bend your knee and bring your heel towards your butt, hold for 20-30 seconds, then repeat on the other side.
   
5. Lower Back Stretch
   The lower back is frequently used in Jiu Jitsu, and it’s important to keep it flexible. To perform this stretch, lie on your back with your knees bent and feet flat on the ground. Slowly bring your knees towards your chest, hold for 20-30 seconds, then release.
   
6. Butterfly Stretch
   The butterfly stretch targets the muscles in the groin and inner thigh, making it a crucial stretch for Jiu Jitsu practitioners. To perform this stretch, sit on the ground with the soles of your feet together and your knees bent out to the side. Gently press your knees down towards the ground with your elbows. Hold for 20-30 seconds.
   
7. Butterfly Shoulder Stretch
   This stretch targets the muscles in the shoulders, neck, and upper back, making it important for Jiu Jitsu practitioners to perform regularly. To perform this stretch, sit on the ground with your knees bent and the soles of your feet together. Reach your arms behind your back, interlocking your fingers. Gently pull your arms away from your back, stretching your shoulders. Hold for 20-30 seconds.
   
8. Lizard Pose
   The Lizard Pose is a great stretch for the hips, quadriceps, hamstrings, and calves, making it a crucial stretch for Jiu Jitsu practitioners. To perform this stretch, start in a high plank position with your hands under your shoulders. Bring your left foot outside your left hand, keeping your knee bent. Hold for 20-30 seconds, then switch sides.
   
9. Cat-Cow Stretch
   The Cat-Cow stretch is a great way to stretch the muscles in the spine, making it an important stretch for Jiu Jitsu practitioners. To perform this stretch, start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Arch your back as you exhale, bringing your chin towards your chest. Inhale and round your back, bringing your tailbone towards your knees. Repeat several times.
   
10. Pigeon Pose:
    The Pigeon Pose is a great stretch for the hips and lower back, making it an important stretch for Jiu Jitsu practitioners. To perform this stretch, start on your hands and knees. Bring your right knee towards your right hand, and extend your left leg behind you. Hold for 20-30 seconds, then switch sides.

Resources:

• Yoga Journal (https://www.yogajournal.com/)
• DoYouYoga (https://www.doyouyoga.com/)
• Yoga With Adriene (https://www.youtube.com/user/yogawithadriene)

Reviews:

• “I have been incorporating these stretches into my daily routine for the past few months, and I have noticed a significant improvement in my flexibility and range of motion.”
• “I was having trouble with my hips and lower back, but since I started doing these stretches, I have noticed a big improvement. I highly recommend them to any Jiu Jitsu practitioner.”
• “I was skeptical at first, but after incorporating these stretches into my training routine, I have seen a huge improvement in my overall performance. I would highly recommend them to anyone looking to improve their flexibility and reduce their risk of injury.”

Stretching Routine Table:

Exercise	Time
Hamstring Stretch	20-30 seconds
Hip Flexor Stretch	20-30 seconds
Shoulder Stretch	20-30 seconds
Quad Stretch	20-30 seconds
Lower Back Stretch	20-30 seconds
Butterfly Stretch	20-30 seconds
Butterfly Shoulder Stretch	20-30 seconds
Lizard Pose	20-30 seconds
Cat-Cow Stretch	20-30 seconds
Pigeon Pose	20-30 seconds

It is recommended to perform each stretch two to three times, with a break in between if necessary. It is also important to listen to your body and not push yourself too hard, especially if you are experiencing pain or discomfort. If you have any pre-existing medical conditions or injuries, it is best to consult with a doctor or physical therapist before starting any new stretching routine.

Additionally, it is important to warm up before stretching. This can include light cardio such as jumping jacks or running in place, as well as dynamic stretching such as arm swings and leg swings. Warming up will help to prepare your muscles for stretching and reduce the risk of injury.

Incorporating these stretching exercises into your Jiu Jitsu training routine can help to improve your flexibility, reduce your risk of injury, and enhance your overall performance. By taking the time to stretch regularly, you can stay limber and ready for any challenge that comes your way on the mat.