Bjj Flexibility

yourdeadwright

Could anyone recommend a good stretching routine for bjj that I could do during the week after gym session,
I really need to improve my hip flexibility and have time after weight sessions
Any help would be great

FTA69

I was only looking at this on YouTube the other day, it looks good and is very hip-focussed.

Doug Cartel

These aren't BJJ specific, but for general mobility and injury prevention you might want to check out Joe DeFranco's Limber 11 and Simple 6.

If you search through Kelly Starret's Mobility Workout of the Day (MWOD) videos on youtube there are some good ones, but they are hidden among a lot of fluff. The early ones where he talks about spending a few minutes each day in a deep squat and stuff like that are pretty good.

yourdeadwright

Thanks folks
Im only back training a few weeks after 6 years off the mats and I realise my flexibility is something I really could work on
At the moment with a lack of it, its like im really losing out on using my legs for both defence and attack ,

Mellor

I'd recommend the Defranco stuff above, and also MobilityWOD. Some great stuff in the latter, but not BJJ or Martial arts specific.
There's 100s of free mobilityWOD videos. Its a broad topic. So it can be hard to distinguish which videos are good for general maintenance, and which are geared towards rehabing an issue, like say patellar tendonitis.

But imo, the following is a good starting point.
This was the starting point for my current mobility routine. There's no way I can get through this in one go obviously. I take 1 to 3 positions per day, spend a while getting stuck into the position. Sometimes this means, 30 mins of Pigeon pose in front of the TV. When I get through the list, I start again. I don't nesserially have an order, and I do some positions more than other. The list is more so I can track with areas I haven't done in a while.

Lower Body

https://www.youtube.com/watch?v=Yl53kPn_YXU

Upper Body

https://www.youtube.com/watch?v=RQ9Z4PX_hF8

You'll have to root around MobilityWod, and the internet in general to explain each in more detail. To make that a bit easier.

Here's a the list. It's my no means perfect. Delete and add to it as you feel like, to make it work for you.

Basic Mobility List
Lower Body
Lateral Hip Distrction
Hip Flexor Lunge
Pigeon Pose
Couch Stretch
Banded Hip Capsule
Front foot raised Lunge
Raised Hamstring Stretch
Calf Stretch
Lying Wall Squat
Lacross Ball Smash

Upper Body
Double Ball T-Spine
Single Rib Tack
Banded Overhead
Internal Rotation
Front Rack Band
Partner Bully Stretch
Banded Bully Stretch
Shoulder Distraction

Pigeon Pose
Hero pose
Butterfly pose
Straddle Splits


(the alast 4 are yoga positions that I added)