BJJ Wiki βΊ BJJ Flexibility & Mobility Program
BJJ Flexibility & Mobility Program
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Flexibility and mobility are foundational for both performance and longevity in BJJ. This program addresses the specific movement requirements of the sport.
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Hip Mobility for Guard Work
See the comprehensive guide at BJJ Wiki for full details on Hip Mobility for Guard Work.
Shoulder Health & Rotator Cuff
See the comprehensive guide at BJJ Wiki for full details on Shoulder Health & Rotator Cuff.
Spinal Rotation for Escapes
See the comprehensive guide at BJJ Wiki for full details on Spinal Rotation for Escapes.
Daily 10-Minute Mobility Routine
See the comprehensive guide at BJJ Wiki for full details on Daily 10-Minute Mobility Routine.
Injury Prevention Exercises
See the comprehensive guide at BJJ Wiki for full details on Injury Prevention Exercises.
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Common BJJ Problems & FAQ
Q: Why do my shoulders feel so tight and limited when I try to do the shoulder dislocates in my BJJ Flexibility & Mobility Program?
This tightness often stems from anterior shoulder capsule restriction and shortened pectoralis muscles, which limit external rotation. To address this, focus on actively engaging your rotator cuff muscles to create space within the glenohumeral joint during the dislocate, and incorporate specific stretches for the chest and anterior deltoid to lengthen these tissues.
Q: How can I improve my hip mobility for guard retention in BJJ after doing the hip openers in my Flexibility & Mobility Program?
Limited hip mobility for guard retention usually indicates tightness in the hip flexors and external rotators, restricting your ability to create space and angle. Prioritize exercises that promote active hip external rotation and controlled hip flexion under load, such as deep Cossack squats and controlled hip car (controlled articular rotations) to improve your range of motion and control.
Q: My lower back feels stiff after doing the spinal twists in my BJJ Flexibility & Mobility Program, what am I doing wrong?
Lower back stiffness from spinal twists often occurs when the thoracic spine is immobile, forcing excessive rotation from the lumbar spine. To correct this, focus on initiating the twist from your upper back by retracting and depressing your scapulae, allowing for greater thoracic rotation and reducing strain on your lumbar vertebrae.