In jiu-jitsu, building strength and technique are typically considered top priorities. However, flexibility is often an overlooked advantage.
To improve offensive form and defensive maneuvers, joint mobility and physical agility are important, as they also help to prevent injury.
Hayabusa supports every aspect of a fighter’s performance journey – from designing premium jiu-jitsu gear, apparel, and equipment to building an online resource and community.
Whether you’re well along your fight journey or have only just begun your training, a holistic approach to conditioning will benefit you most, and that includes focusing on jiu-jitsu flexibility.
Why Flexibility Matters in Jiu-Jitsu
Jiu-jitsu requires body and spatial awareness and is made up of ground fighting, grappling, and submission holds.
In other words, the body is bent in different ways and can “crack” under pressure without flexibility. It affects:
- Performance: Flexibility improves transitions, guard work, and submission setups.
- Injury Prevention: Mobile joints reduce strains and tears in hips, knees, and shoulders.
- Endurance: The more you move efficiently, the longer you can roll without fatigue.
Key Areas of Flexibility for BJJ
When joints are stiff or inflexible, it can quickly lead to discomfort and injury. Main areas of jiu-jitsu flexibility to focus on include:
- Hips - Critical for guard retention, submissions, and sweeps
- Shoulders - Protects against kimuras, escapes, and improves overhead mobility for jiu-jitsu
- Hamstrings & Lower Back - Beneficial for inversions, leg locks, explosive bridging
Best Stretches for BJJ Practitioners
Stretching before and after training sessions is important to warm up and cool down the joints and muscles to prevent injury and build mobility. Here are a few BJJ stretches to add to the rotation:
Hip Openers
Butterfly Stretch
When seated, touch the soles of the feet together in a butterfly stretch.
Gently press down on the knees, but don’t overextend the stretch.
Pigeon Pose
Bend the right leg and step into a lunge before releasing the knee to the mat.
Square the hips and fold forward for the stretch. Switch sides and do the same thing on the left side.
Figure Four
If the pigeon pose is too intense, perform a similar move when lying on your back – a figure four.
With one ankle crossed over the opposite knee to form a “four,” flex the foot and gently pull back on the supporting leg’s thigh to feel the stretch.
Hamstring Stretches
Seated Forward Fold
Sit down on the mat with both legs straight out in front of you. Gently reach for the soles of the feet in a forward fold.
The goal is to gain length in the spine and stretch the hamstrings, aiming to reach the toes.
Standing Hamstring Stretch
When standing, perform a traditional hamstring stretch by standing tall. Then, bend slightly at the hips with one knee slightly bent and the opposite leg out and touching the floor.
Keep the leg and back straight and begin to lean forward and hold the stretch for several seconds before switching to the other side.
Spinal Mobility
Cat-Cow
One of the best stretches for BJJ is a popular yoga pose, cat-cow.
When on all fours on the mat, gently arch the back into a cat pose, then move into a cow pose by allowing the belly to hang and extending the neck upward.
Seated Twist
A gentle seated twist is also beneficial for spinal mobility. Sit with one leg tented over the other and place your opposite elbow on the knee before twisting.
Ensure the back is kept straight and the core tight.
Hayabusa Essential Gold Weave Jiu-Jitsu Gi
Hayabusa Ascend Lightweight Jiu Jitsu Gi
Marvel's Venom Jiu Jitsu Gi
Marvel's Captain America Jiu Jitsu Gi
Flexibility Training for BJJ
Consistency is key when it comes to flexibility. Aim to:
- Stretch for 10–15 minutes before or after rolls.
- Combine BJJ stretches like hip bridges and shoulder circles for cooldown with mobility drills, including inversion rolls and dynamic lunges, for warm-up.
- Think of flexibility training for BJJ as a long-term investment, and know every day has room for improvement.
Increase Your Mobility for Jiu-Jitsu with Support from Hayabusa
It’s beneficial to focus on jiu-jitsu flexibility just as much as building strength and stamina.
Improving this trifecta of traits with consistent stretching will help boost your performance, protect against injuries, and prolong longevity in the sport.
Hayabusa has all the BJJ gear and apparel you need to feel confident and show up to the mat prepared.
