bjj stretching

Stretching and BJJ – Why It Helps to Be Flexible

In Brazilian jiu-jitsu (BJJ) being flexible can help you out a lot. Not just that the techniques can be performed easier and cleaner. It also reduces the risk of an injury. Stretching before and after every training session will help you avoid injuries as well as improve your flexibility over time.

Good flexibility allows you to do more of the techniques presented. Being stiff and unable to put yourself in all the positions could eventually be a matter of winning or losing a match. The more flexible you are overall, the more comfortable your BJJ training will be.

Do you have to be flexible to start BJJ?

To start BJJ, you don’t have to be in great shape or flexible. BJJ can be started by anyone, no matter what age and weight you are. Being flexible will certainly help, but you can also improve it over time as you progress along the way.

You don’t have to be super flexible even after you progress. Being able to do the basic BJJ techniques properly is enough. Even that being flexible helps, there is a limit to how much flexibility is needed in BJJ.

Best stretches & Stretching Routine for BJJ

Stretching regularly can greatly improve your BJJ performance over time. You can do these stretches every day, or at the beginning of your BJJ lessons, if you don’t have time otherwise. When stretching for BJJ, it is important to use a variety of different stretches, so you get all your muscles ready to go.

In the video below is a great 10-minute stretching session that you can follow with instructions. I think following a video is much easier than reading the instructions, when you can not see how they are done. The instruction video below. (I am not the creator of the video; I just think it can help a lot)

Stretching will reduce the risk of injuries when training Brazilian jiu-jitsu

Among other safety matters, stretching is one of the ways you can reduce the risk of getting injured when training BJJ. Stretching as a part of a warmup before technique training and drilling is a great combination to get your body ready for the training and drilling.

Even though in BJJ, you can not completely remove the risk of injury, you can reduce it in different ways. One of those being stretching. More ways you can train BJJ safer in this post.

Final thoughts

Flexibility and stretching play a role in BJJ over all. However, it is not as necessary as one might think. You can get started with very bad flexilibity. It will improve over time as you progress. If you find yourself being too stiff in some techniques, do stretches to improve that aspect on your own time as well to get the most out of your BJJ training.

Other BJJ-related posts can be found here.

Hopefully this was helpful to you, have a nice day!


What is Brazilian jiu-jitsu?

Brazilian jiu-jitsu is a martial art that focuses on ground fighting. This means it focuses on taking the fight to the ground and finishing the fight with joint locks or chokeholds. Brazilian jiu-jitsu was developed around 1920’s, and was modified from judo. Nowadays, Brazilian jiu-jitsu is an essential martial art for MMA.

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