5 Mobility Exercises To Improve Your Jiu Jitsu FAST!

Let's dive into the top 5 mobility exercises for Brazilian Jiu-Jitsu that every practitioner needs to incorporate into their routine. Whether you’re looking to improve your guard retention, smooth out your transitions, or enhance your overall performance on the mat, these exercises are designed to give you the edge.

Hip CARS (Controlled Articular Rotations): Start your session by working through your hip’s full range of motion with controlled rotations. This exercise is crucial for maintaining flexibility, especially during guard retention and transitions.

Spiderman Stretch with Rotation: Enhance both your hip and thoracic spine mobility with this dynamic stretch. Perfect for improving your escapes and increasing overall movement efficiency.

Scorpion Stretch: Loosen up your lower back and shoulders with the Scorpion Stretch, a must-do for maintaining proper posture and flexibility during rolls.

90/90 Hip Stretch: Improve your hip rotation, vital for those smooth transitions between guard positions. This stretch helps in unlocking deeper hip mobility, essential for advanced techniques.

Thoracic Bridge: Boost your thoracic spine and shoulder mobility with the Thoracic Bridge. This exercise is key for executing escapes and gaining better control over your movements.

Incorporate these mobility exercises into your BJJ routine to experience a noticeable difference in your flexibility, control, and overall jiu-jitsu game. Remember, mobility isn’t just about preventing injuries—it’s about enhancing your entire performance on the mat.

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