How to Increase Limb Flexibility for Jiu Jitsu

Brazilian jiujitsu is a sport originating from the Gracie family in Brazil that began as a self-defense technique for quickly finishing fights. Currently, jiujitsu exists as a judged sport and also as self-defense training, but in either situation great flexibility gives any grappler an edge in a fight. Any flexibility exercise improves performance in jiujitsu. However, yoga is proven to give the flexibility needed for grappling, and many champion martial artists practice yoga. A few yoga exercises particularly assist this sport.

Instructions

  1. The Hip Opener Posture

    • 1

      Lie on your back.

    • 2

      Cross one ankle just above the knee of the other leg.

    • 3

      Lift the leg with the ankle crossed over it and hold it in place around the knee with your hands.

    • 4

      Hold this pose for a few seconds, then release.

    • 5

      Repeat the exercise on the other leg. This exercise stretches the hips, which are essential when practicing or sparring in the guard position.

    The Bridge

    • 6

      Lie on your back.

    • 7

      Bring your hands up so the fingers point toward your feet and your palms are flat on the ground on either side of your head.

    • 8

      Lift your legs and plant your feet on the ground near your buttocks.

    • 9

      Push up from the hands and feet to lift the whole torso into the air. This exercise improves core flexibility.

    The Cat Stretch

    • 10

      Begin on all fours, with your knees and palms of your hands against the floor.

    • 11

      Arch your back into the air while dropping your head down, exhaling during the process.

    • 12

      Inhale, and while inhaling reverse the process, lifting your head and dropping your back.

    • 13

      End the inhale with your belly all the way down and your head up. Repeat the process. This exercise loosens the back and allows it to stretch laterally.

    A Standard Warm-up Stretching Routine

    • 14

      Start at the top of your head and work your way down to your feet. Gently rotate your neck back and forth, then side to side, and finally in circles to the right and left.

    • 15

      Reach your arms out as far as you can and begin to rotate them in small circles. After 30 to 40 seconds, rotate them the other direction. Slowly increase the size of the circles as you go and then decrease them back to where you started.

    • 16

      Cross your right arm in front of your chest and grab it with your left arm. Hold it as close to your body as you can until it becomes uncomfortable. Then switch arms and do it again.

    • 17

      Hold your arms straight out. Swing your upper body left and right to loosen your hip muscles. Do this for about 60 seconds.

    • 18

      Keep your arms out and begin to slowly bend and touch your toes. If you start with your right hand, touch the left toe. Always touch the toe opposite of the hand you are using. Bend slowly and lift slowly. Do this five or six times on each side.

    • 19

      Sit on the ground and spread your legs as wide as you can without being uncomfortable. Keep both hands together and start with your left foot. Bend and try to touch your left foot before sweeping to the middle and then your right foot. Once you reach your right foot, sit upright to relax for a second, and then do it again, this time from right to left. Touch your right foot, the ground between your legs, then your left foot. This is a smooth semi-circle in a rhythmic motion. If you are bouncing or jerking, you're doing it incorrectly. Do this eight to 10 times.

    • 20

      Sit with both legs outstretched in front of you. Bend slowly and touch your ankles, feet or the space beyond your feet before slowly retracting. This movement needs to be slow and deliberate. No bouncing. Do this eight to 10 times.

    • 21

      Bring your legs in toward your body so your heel touches the inner thigh area. Keep the soles of your feet together and your hands clasped. Use your elbows to push your knees downward and to hold them until it is no longer comfortable. Relax for 30 seconds and then repeat eight to 10 times.

    • 22

      Stand up and point your right toe to the ground. Slowly roll your ankle around in a circle and put a small amount of weight on it. Repeat this two to three times per side.