4 stretches to improve your jiu-jitsu!

Jiu-Jitsu demands that you be in a wide range of positions and execute movements that are not typical in standard human activities. While flexibility may not be the most crucial aspect of Brazilian Jiu-Jitsu, having a normal range of motion or even a little extra in major joints can certainly be helpful.

There are many different stretches that can benefit your Jiu-Jitsu game. Below, we provide a brief explanation and discuss the benefits of stretching for Jiu-Jitsu.

Hip-flexor lunge stretch!

This stretch is excellent for opening up the hip flexors and quadriceps, which can easily become tight and overactive during Jiu-Jitsu training. Tight hip flexors can limit the power of your bridges and cause lower back pain as they pull the front of your pelvis.

Instructions:

• Start in a lunge position with one knee on the floor and the other foot forward, forming a 90-degree angle with the knee.
• Gently press your hips forward while keeping your back straight, feeling a stretch in the front of the hip of the leg on the floor.
• Hold the stretch for 30 seconds to 1 minute on each side.

 

Lying crossover glute stretch!

The cross-over glute stretch is a classic stretching technique that improves hip external rotation. This is crucial for many Jiu-Jitsu techniques, and limited hip external rotation significantly affects your ability to apply pressure with your shins, move dynamically, and even enter many guard positions, such as rubber guard.

Instructions:

• Lie on your back with your knees bent and feet flat on the floor.
• Cross one ankle over the opposite knee, forming a figure-four shape.
• Reach through the space between your legs and pull the non-crossed leg towards your chest until you feel a stretch in your glutes.
• Hold the stretch for 30 seconds to 1 minute on each side.

Gracie Barra River Oaks: Experience a new beginning on your Jiu-Jitsu journey!

 

 

Prayer stretch!

The prayer stretch is a great way to relax the shoulders and thoracic spine while stretching the lats and triceps.

 Instructions:

• Start by kneeling on the floor with your buttocks on your heels and your palms pressed together in front of your chest.
• Lower your torso toward the floor, reaching your arms forward and feeling a stretch in your upper back and shoulders.
• Hold the stretch for 30 seconds to 1 minute, breathing deeply and relaxing into the position.

 

Brettzel stretch!

The ‘brettzel’ stretch is an excellent spinal twist stretch from the Functional Movement System for the upper back, shoulders, and hips.

Instructions:

• Begin by lying on your side with your bottom knee bent at 90 degrees and your top leg straight.
• Reach your top arm across your body and grab your bottom knee, pulling it gently towards the floor as you rotate your upper body in the opposite direction.
• Hold the stretch for 30 seconds to 1 minute on each side, feeling the stretch along your upper back and hips.

 

Incorporating these stretches into your Jiu-Jitsu routine can help improve your flexibility, range of motion, and overall performance on the mats. Remember to perform them safely and consistently to reap the benefits they offer. Always consult with a healthcare professional before starting any new exercise or stretching program, especially if you have any pre-existing medical conditions or injuries. Happy training!

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Gracie Barra River Oaks: Effective martial arts programs for kids of all ages!

 

 

 

Gracie Barra River Oaks: A Premier Martial Arts Academy in Houston!

Gracie Barra River Oaks is a premier martial arts academy located in Houston, Texas. Founded by Professor Ulpiano Malachias, a world-renowned Brazilian Jiu Jitsu practitioner, the academy offers top-notch training in Jiu Jitsu and mixed martial arts. Professor Malachias has been involved in athletics and martial arts from a young age, beginning with Judo at the age of 4 and then transitioning to Brazilian Jiu Jitsu at 17.

Under the leadership of Professor Malachias, Gracie Barra River Oaks has grown and expanded to a new, larger 10,000 sqft location in 2016. The academy offers a wide range of training programs to suit students of all levels, from beginners to advanced practitioners.

One of Professor Malachias greatest achievements is his success as a black belt competitor in the International Brazilian Jiu Jitsu Federation (IBJJF) competitions. He has won multiple championships and medals, including the Asian Championship in 2006, American National Championship in 2004, 2005, and 2008, and Pan American Championship Silver Medal in 2010, among others. He is also the 2022 IBJJF Jiu-Jitsu Championship Open Gold Medalist.

Gracie Barra River Oaks: Experience a new beginning on your Jiu-Jitsu journey!

Professor Malachias is committed to continuously improving his teaching skills and his own knowledge and skill in Jiu Jitsu. He is a certified IBJJF referee and has served as a referee in countless IBJJF tournaments, including some widely watched finals.

At Gracie Barra River Oaks, students have access to over 700 Gracie Barra Schools worldwide, professional-quality Jiu-Jitsu gear, and online resources to further their training. The academy promotes a holistic perspective to Jiu-Jitsu, including physical and mental wellness. All GB Schools are supervised by a Gracie Barra certified instructor, who supports students and helps each one achieve their potential through challenging training programs. Each class at Gracie Barra River Oaks is customized to offer maximum benefit for the students in attendance.

In summary, Gracie Barra River Oaks is a world-class martial arts academy with a strong commitment to excellence and dedication to Jiu-Jitsu. With Professor Ulpiano Malachias at the helm, students can expect top-notch training and support in their journey to becoming skilled practitioners of Jiu Jitsu and mixed martial arts.

Gracie Barra River Oaks: Effective martial arts programs for kids of all ages!