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:

• Menisci thin or tear, especially with deep knee flexion.
• Ligaments stiffen or loosen, reducing proprioception and stability.
• Cartilage breaks down, leading to early-stage osteoarthritis.

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

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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 ↩︎
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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. ↩︎