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Flexibility Exercises That Every BJJ Athlete Needs

bjj flexibility exercises

With a sport as complex as BJJ, it’s no wonder why athletes put flexibility exercises on the bottom of their to do list when it comes to their daily routine inside and outside the gym. Why would you perform boring stretches when you could be on the mats elevating your takedown skills or improving your submission defence? This mindset causes a significant amount of athletes to commonly develop tight muscles in areas which are the most vital to the sport, and can therefore lead to performance loss & higher injury risk. In this article, we will lay out the flexibility exercises every BJJ practitioner needs in order to reach the top of the sport.

The Importance of Flexibility In BJJ

Why is flexibility important for BJJ? Flexibility allows BJJ practitioners to execute techniques more efficiently1, particularly those requiring a wide range of motion, such as the rubber guard, leg triangles and more. Engaging in BJJ involves dynamic movements and positions that can strain muscles and joints. Adequate flexibility helps in absorbing these stresses, reducing the risk of injuries. Furthermore, flexibility training contributes to improved neuromuscular coordination, which allows for better balance, posture, and movement efficiency required in BJJ.

What are the Most Commonly Tight Muscles Groups?

As established before, many athletes have commonly tight muscles due to the nature of the sport. If you haven’t been stretching after rolling on the mats, you may find yourself relating to this:

Hip Flexors and Adductors

  • Frequent crouching and guard positions in BJJ, along with sprawls and shots, can lead to tight hip flexors and inner thigh muscles2.

Hamstrings and Glutes

  • Explosive movements and maintaining certain positions can cause tightness in the hamstrings and gluteal muscles.

Shoulders and Upper Back

  • The constant gripping & pulling on the kimono, and defensive postures in grappling sports strain the shoulder girdle and upper back muscles. This is the most commonly injured area in grapplers.

Neck and Trapezius

  • Athletes often resist chokes and maintain head control, leading to sustained contraction of the neck and trapezius muscles. This constant tension can result in muscle tightness and discomfort.

Lower Back

  •  Maintaining various positions and executing techniques require strong and flexible lower back muscles.

If you find yourself relating to any of these problems, try the following exercises.

Flexibility Exercises for BJJ Athletes

Couch Stretch

How to do them:

  • Kneel in front of a wall or couch. Place one knee down and slide your foot up the wall or couch so your shin is vertical.
  • Bring the other foot in front of you, placing it flat on the floor like a lunge.
  •  Slowly raise your torso upright, keeping your back straight and hips square.
  •  Squeeze your glutes and tuck your pelvis under to feel the stretch in your hip flexor.
  • Stay in the stretch for 30–60 seconds, then switch legs.

Butterfly Stretch

How to do them:

  •  Begin by sitting upright on the floor with your legs extended straight in front of you.
  • Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
  • Grasp your feet or ankles with your hands to maintain the position.
  • Keep your back straight and chest lifted, avoiding any slouching.
  • Use your elbows to apply gentle pressure on your knees, encouraging them toward the floor.
  • Maintain this position for 20 to 30 seconds, breathing deeply throughout.

Tip: Do not bounce your knees up and down as this will reduce the stretch on the muscle; instead, apply steady, gentle pressure.

Thread The Needle

How to do them:

  • Begin on your hands and knees, ensuring your wrists are under your shoulders and your knees under your hips.
  • Slide your right arm underneath your left arm, allowing your right shoulder and the side of your head to rest gently on the floor.
  • Keep your left hand pressed into the floor for support, and maintain the position for 20–30 seconds, breathing deeply.
  • Gently push through your left hand to lift your torso back to the starting position.
  • Perform the same steps with your left arm to ensure both sides are stretched evenly.

Tip: Keep your hips stacked over your knees to ensure the stretch targets the upper back and shoulders effectively.

Standing Hamstring Stretch

How to do them:

  • Begin by standing tall with your feet hip-width apart.
  • Place your right foot a step ahead, keeping the heel on the ground and toes pointing upward.
  • Bend your left knee slightly and shift your hips backward, maintaining a straight back.
  • Lean forward from your hips over the extended leg until you feel a stretch in the back of your right thigh.
  • Maintain this position for 15–30 seconds, breathing deeply throughout.
  • Slowly rise back up and switch legs to stretch the other hamstring.

Tip: Use steady, controlled movements to deepen the stretch safely.

Child’s Pose

How to do them:

  • Begin in a tabletop position with your hands directly under your shoulders and knees under your hips.
  • Touch your big toes together behind you.
  • Spread your knees apart to a comfortable distance, allowing space for your torso.
  • Gently shift your hips back to rest on your heels and stretch your arms out in front of you, palms facing down on the mat.
  • Bring your forehead down to rest on the mat, relaxing your neck.
  • Take slow, deep breaths and hold the pose for 30 seconds to a few minutes, as comfortable.

Tip: For shoulder comfort, you can also place your arms alongside your body with palms facing up

 Upper Trapezius Stretch

How to do them:

  • Place your right arm behind your back, holding onto the side of the chair or your thigh to stabilize your shoulder.
  • Gently tilt your head to the left, bringing your left ear toward your left shoulder.
  • To deepen the stretch, use your left hand to gently apply pressure to the right side of your head, encouraging a further tilt.
  • Maintain this position for 20–30 seconds, breathing deeply and relaxing into the stretch.
  • Slowly return to the starting position and repeat the stretch on the opposite side.

Tip: Only apply gentle pressure; overstretching can lead to discomfort or injury.

Supine Stretch

How to do them:

  • Begin by lying flat on your back with your arms extended out to the sides at shoulder height, palms facing down.
  • Bend your right knee and draw it toward your chest.
  • Gently guide your right knee across your body toward the left side, aiming to bring it toward the floor.
  • Extend your right arm out to the side, keeping your shoulder grounded.
  • Turn your head to the right, gazing over your right shoulder to deepen the twist.
  • Inhale and slowly return to the starting position.
  • Repeat the steps on the opposite side to ensure balanced stretching.

Tip: Only rotate as far as your body comfortably allows without forcing the movement.

Conclusion

Ensure proper safety before these exercises as to avoid injury. Happy stretching!

References:

  1. Andreato, L.V., Lara, F.J.D., Andrade, A. et al. Physical and Physiological Profiles of Brazilian Jiu-Jitsu Athletes: a Systematic Review. Sports Med – Open 3, 9 (2017). ↩︎
  2. Detanico, D., Kons, R.L., da Silva Junior, J.N. et al. Health-related body composition and muscle strength in Brazilian Jiu-Jitsu practitioners. Sport Sci Health 17, 291–297 (2021). ↩︎

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    BJJ Mobility for Older Grapplers: Top Exercises and Scientific Tips

    bjj mobility for older grapplers

    As we age, our joints capsules stiffen, muscle tissue becomes more tight, and recovery slows—all of which directly impact performance on the mats. That’s why exercises that improve BJJ mobility for older grapplers is vital for your longevity. In this article, we’ll explore why mobility is the cornerstone of injury prevention and fluid movement for aging athletes, and how to train it efficiently using science-backed methods.

    How Does BJJ Affect Older Grapplers?

    The sport of BJJ can be strenuous on the human body. It places high demands on usable joint mobility1 & decreases recovery ability2 in older grapplers which can collide with age related physical changes, making mobility both harder to maintain and more essential to preserve. Although BJJ can negatively affect the body, it has many significant benefits such as:

    Cognitive Benefits

    • Studies3 have found that the nature of BJJ enhances emotional refinement, intellectual engagement & promotes the overall development of individuals such as increased concentration, strategic thinking, etc.

    Muscle Preservation & Strength Maintenance

    • Jiu Jitsu has often been known to be the “lighter man’s sport” due its obsession with perfect technique with minimal strength involvement. While this may not be the best way to approach BJJ, studies4 have found that resistance from training partners can simulate strength training to a certain degree, as well as improving balance & possibly reversing sarcopenia. You’ve likely gotten stronger from rolling on the mats & not even realised it!

    The Importance of Improving BJJ Mobility For Older Grapplers

    For older grapplers, mobility training can be the secret to having increased longevity on the mats by preserving flexible & dynamic movement with reduced injury risk. There are many areas that are commonly affected within older grapplers that can seriously reduce performance & can force you off the mats for a long period of time if not treated right.

    Here’s a list of the most commonly affect areas – and why they matter for BJJ performance:

    Hip Rotation & Flexion Loss

    BJJ demands high levels of hip mobility—especially in positions like closed guard, butterfly, and De La Riva. But with age and repetition, the hip complex becomes vulnerable.

    Common age-related issues:

    • Increased collagen cross-linking: Collagen molecules form stronger bonds with each other, leading to stiffer soft tissues
    • Capsular tightening: Deep rotators and adductors shorten, restricting deep flexion and external rotation.
    • Cartilage thinning & reduced synovial fluid5: This leads to joint dryness, increased friction, and stiffness.

    Why this matters in BJJ:

    • Guard retention becomes harder
    • Inversions or hip-switching transitions become painful or awkward
    • Risk of groin or hip flexor injuries increases

    Thoracic Spine Stiffness

    The thoracic spine (mid-back) is essential for fluid movement, posture, and effective bridging. Unfortunately, it naturally stiffens with age due to:

    • Disc degeneration: Loss of hydration reduces spinal mobility.
    • Chronic kyphosis: Decades of forward posture from daily life and BJJ create rigidity.

    In BJJ, these issues are made worse by:

    • Constant flexed positions (guard, turtle, passing)
    • High loads during bridging, rolling, and shrimping

    Impacts include:

    • Poor guard passing posture
    • Weak bridges and hip escapes
    • Reduced rotational control during sweeps or transitions

    Shoulder Range of Motion Loss

    The shoulder is structurally unstable and heavily reliant on soft tissues for control. This makes it highly vulnerable—especially for older grapplers.

    Why it’s a problem:

    • BJJ positions load the shoulder in extreme ranges—frames, underhooks, posts, submissions like kimuras and Americanas.
    • With age: Rotator cuff tendons weaken, inflammation rises, and capsular tissue becomes less elastic.
    • Risk of frozen shoulder (adhesive capsulitis) increases dramatically after 40.

    Real-world effects:

    • Weaker or limited frames
    • Ineffective underhooks
    • Reduced ability to defend or recover from submissions

    Knee Flexion & Stability Loss

    Knees in BJJ take a constant beating—whether you’re in single-leg X, seated guard, or defending takedowns.

    What happens with age:

    Functional consequences:

    • Avoidance of deep guard or kneeling positions
    • Decreased comfort during takedown defense or transitions
    • Stiffness or “locking” when transitioning through half guard or knee shield

    What Happens If You Don’t Train Mobility

    Without proactive mobility work, natural age-related degeneration accelerates.

    These include:

    • Capsular contracture: Joints physically lose space and movement capacity.
    • Compensatory patterns: Poor hip mobility? Your lumbar spine or knees take the load—leading to strain.
    • Increased injury risk: Stiff joints and tight tissues6 are more likely to tear or inflame during transitions, scrambles, or submissions.

    If you want to be within the top 1% of older grapplers that can actually withstand the demanding nature of the sport & exceed new heights, implement the following exercises that will skyrocket your jiu-jitsu mobility!

    The Best Exercises to Boost BJJ Mobility For Older Grapplers

    Controlled Articular Rotations (CARS)

    CARS are a very simple movement that you’ve probably done without realising how useful they can be. They help maintain active range of motion and strengthen joint capsules. They are a very simple movement:

    • Start with one joint (e.g. hip) and isolate it.
    • Move the joint slowly through its full range in a controlled circle.
    • Keep tension in surrounding muscles to avoid compensation.
    • Perform numerous reps in each direction, per joint.

    90/90 Transitions

    A fantastic hip exercise, 90/90’s help strengthen and mobilise the deep hip rotators whilst also opening up your hips – great for flexability.

    How to do them:

    • Sit with your front leg bent 90° in front, back leg bent 90° behind.
    • Keep your chest tall and feet flat on the floor.
    • Slowly rotate knees toward the other side into a mirrored 90/90 position.
    • Try to avoid using hands for assistance.

    Tip: If your mobility is limited, start slow and try to lower your knees as much as possible without causing discomfort.

    Deep Squat Hold

    These target the hip flexors, groin & ankle dorsiflexion, allowing for opened hips & greater ankle mobility.

    How to do them:

    • Stand with feet shoulder width, toes slightly out.
    • Sink into a deep squat, keeping heels down.
    • Use a door frame, TRX rings or really anything sturdy if needed for support.
    • Hold for 30–60 seconds while breathing deeply.
    • Ensure your spine alignment is straight to prevent rounding.

    Tip: Don’t worry about having a really deep squat, lower your body as much as you can without discomfort and slowly work yourself up.

    Thread the Needle

    A great exercise for mobilising the spine, these are necessary for improving thoracic rotation for bridging, shrimping, and maintaining posture.

    How to do them:

    • Start on all fours (hands under shoulders, knees under hips).
    • Thread your arm under the opposite shoulder with your palms up, rotating gently.
    • Drop your shoulder (same side as the arm being threaded) to ensure maximal rotation.
    • Return to neutral and twist open toward the ceiling.
    • Hold for 2–3 seconds at each end range.

    Tip: Don’t let your hips shift, keep them square to the ground for a deep stretch.

    Wall Angels / Floor Slides

    Wall Angels/Floor Slides are great at targeting thoracic extension and scapular movement, Opening the chest and strengthening postural muscles.

    How to do them:

    • Stand (or lie) with back flat against wall/floor, arms at 90°.
    • Press low back, head, and elbows into the surface.
    • Contract the abdomen muscles and retract the scapula to ensure the lumbar spine keeps contact with the floor/wall.
    • Slowly raise arms overhead while keeping contact.
    • Lower back down with control.

    Shoulder CARs

    We touched on this earlier, but here’s an example of Controlled Articular Rotations for the shoulder joints.

    How to do them:

    • Stand tall or kneel; keep the rest of your body still.
    • Slowly raise one arm forward and overhead.
    • As you pass the ear, rotate the thumb down and continue the circle.
    • Reverse direction to complete a full rep.

    Tip: Keep your rib cage down to avoid arching your back.

    Sleeper Stretch

    Shoulder submissions such as the kimura can place heavy stress on the shoulder joints if you aren’t careful, the sleeper stretch targets internal rotation – alleviating stress & increasing mobility in the shoulder joint.

    How to do them:

    • Lie on your side, bottom arm at 90° across your body.
    • Use the top hand to gently press the forearm down toward the floor by gripping your wrist.
    • Hold stretch for 15–30 seconds.
    • Then remove the top hand and actively lift the bottom arm from that position.
    • Repeat on the other side

    Tip: Keep your shoulders vertical and always lay on your side, not your back.

    Step-Back Lunges (Supported)

    Lunges help strengthen and dynamically stretch knee stabilizers – allowing for greater stability, knee control & hip control.

    How to do them:

    • Stand tall with a wall or railing nearby.
    • Step one leg backward into a gentle lunge, keeping your front knee stable.
    • Lower with control, then push through front foot to return.
    • Keep reps slow and intentional.
    • Use hands for balance if needed.

    Tip: Do not round your back on the descent, always maintain a straight spinal alignment & slightly tense your core.

    Breathwork

    It’s important to maintain consistent breathwork whilst engaging in mobility exercises. They not only help reduce stress & clear your mind, they also help by relaxing your tissues & reducing muscle guarding. Here’s an example for you to follow on:

    • Get into one of the previous movements.
    • Breathe in through the nose for 4–5 seconds whilst at the peak of the movement or before it.
    • Exhale slowly through the mouth for 6–8 seconds on the descent/return.

    It’s important to have good breathing techniques when performing mobility exercises, but also in brazilian jiu-jitsu.

    Conclusion

    As the body ages, the demands of Brazilian Jiu-Jitsu don’t change, but our ability to meet them does. For older grapplers, mobility isn’t just a performance enhancer, it’s a necessity for longevity. Age related changes in the hips, spine, shoulders, knees and other areas can limit your ability to move fluidly, defend positions, and avoid injury. But with our exercises, you can reclaim lost range, reduce pain, and keep training well into your 40s, 50s, and beyond.

    References

    1. Li DCW, Rudloff S, Langer HT, Norman K, Herpich C. Age-Associated Differences in Recovery from Exercise-Induced Muscle Damage. Cells. 2024 Jan 30;13(3):255. doi: 10.3390/cells13030255. PMID: 38334647; PMCID: PMC10854791. ↩︎
    2. McDonald, A.R.; Murdock, F.A., Jr.; McDonald, J.A.; Wolf, C.J. Prevalence of Injuries during Brazilian Jiu-Jitsu Training. Sports 2017, 5, 39.  ↩︎
    3. Steven Martin Cowan. (2025). The role of Brazilian jiu-jitsu in holistic education: developing discipline, resilience, and cognitive skills through martial arts training. The American Journal of Applied Sciences, 7(02), 12–17. ↩︎
    4. de Queiroz, J.L., Sales, M.M., Sousa, C.V. et al. 12 weeks of Brazilian jiu-jitsu training improves functional fitness in elderly men. Sport Sci Health 12, 291–295 (2016). https://doi.org/10.1007/s11332-016-0287-8 ↩︎
    5. https://www.physio-pedia.com/Effects_of_Ageing_on_Joints?utm_source=physiopedia&utm_medium=related_articles&utm_campaign=ongoing_internal#Age-related_Changes_in_Synovial_Fluid ↩︎
    6. Stammers M, Ivanova IM, Niewczas IS, Segonds-Pichon A, Streeter M, Spiegel DA, Clark J. Age-related changes in the physical properties, cross-linking, and glycation of collagen from mouse tail tendon. J Biol Chem. 2020 Jul 31;295(31):10562-10571. Epub 2020 May 7. PMID: 32381510; PMCID: PMC7397091. ↩︎

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