5 More Great Stretches for Improving your Flexibility-YOU DON'T EVEN NEED YOUR BELT! | Pendergrass Academy of Martial Arts
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Great place to be! Highest quality of Jiu Jitsu you will find in the area.***Highly Addictive*** Once you start you can't stop.

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Pendergrass Academy is by far one of the best things that has happened to my children and I am now a student of PAMA you need to come give it a try it's a decision I promise you won't regret. The Academy is not just a place to study but a family. The staff is the best in the Business.

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Rob hosted a Beginning Jiu Jitsu class for me and 11 of my friends. He gave a great overview of jiu jitsu and we all had a blast on the mat. He was very nice, humble, and well paced though out the training. He even stayed later since we started a little late because of late arrivals. The facility is nice and it is great that they offer Muay Thai also. I think I am going to sign up and also sign up my kids. Thank you Rob for an awesome birthday. It was exactly what I wanted.

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This is a wonderful program. All three of our sons have been a part of Pendergrass Academy for many years. It has taught them so much more than martial arts. We are grateful to be a part of this fantastic family business.

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5 More Great Stretches for Improving your Flexibility-YOU DON’T EVEN NEED YOUR BELT!

Disclaimer: The stretches suggested in this blog are not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any new exercise or exercise technique, particularly if you are pregnant or nursing, or if you are elderly, or if you have any chronic or recurring conditions. Any application of the stretches suggested in this document is at the reader’s discretion and risk.

pendergrass academy of martial artsLast weeks blog we went over stretches that we could use our belts with. With the next five stretches we are going to be working on our hips, knees and our lower back. Which are very important specifically for Jiu-Jitsu practitioners.

Stretch #1: Cross Leg Stretch: We’re going to cross one leg over the other. Next, reach through with that same side arm and clasp the hands together and lean back. The idea here is to bring the knee as close to your chest as possible. You should feel a stretch on your hip and a little bit of a stretch on the knees. This will help work on your dexterity. We’ll hold this for at least 20 seconds and repeat on the other side.Cross Leg Stretch for Flexibility

Stretch #2: Butterfly Stretch: The next stretch is going to be the basic butterfly stretch. There are two variations to this stretch. We can press our knees down toward the floor to work on our hip flexibility. We can also grab both feet and just try to touch our nose to our toes. Again holding for 20 seconds.Butterfly Stretch for Flexibility

Stretch #3: The S Leg Stretch: In this stretch we’ll take our left leg in front of us in an L shape. Our right leg goes behind us and we’ll lean our chest down toward our knee. To deepen the stretch we can put our hands out to the side and try to touch your nose to the mat. It’s perfectly fine if you can’t stretch far. Again, stretching each day you will find that you will be able to stretch further over time.S Leg Stretch for Flexibility

Another way to increase this stretch is to take your elbow and go to the instep of your foot. Make sure that the legs are in an L shape. It’s not too close nor too far away, it’s in that nice 90 degree angle. Lean chest down and hold for 20 seconds. This is primarily a hip stretch.S Leg Stretch for Flexibility

 

 

 

 

 

 

 

Stretch #4: Cobra Stretch: The next stretch is the Cobra Stretch which is going to be hips down head up looking toward the ceiling. This is a good abdomen stretch as well as the lower back.Cobra Stretch for Flexibility

 

 

 

 

 

 

 

Stretch #5: Downward Facing Dog: The next stretch is Downward Facing Dog. We are trying to touch our heels to the mat and our body is in a v-shape head down, butt up. This is a very good stretch for the hamstrings. We’re going to hold this stretch for at least 20 seconds.

Down Dog Stretch for Flexibility

 

 

 

 

 

 

 

Try doing this series of stretches every day to help increase your overall flexibility. Stretching is good for any kind of physical activity that you want to be involved in particularly Brazilian Jiu-Jitsu. We hope you enjoy these stretches. Remember to hold stretches for 20 seconds or longer if you are able. Being careful not to injure yourself. And remember to do both sides. Again, as we stated in the last blog these stretches will surely improve your ground game in Jiu-Jitsu. Even if you don’t practice Jiu-Jitsu stretching is good for the body and helps us to stay limber as we age. Thanks for reading! Happy Stretching!

Proudly serving the Wake Forest and North Raleigh area (Wakefield). For more information about our Brazilian Jiu Jitsu programs check us out at www.BJJNC.com

Pendergrass Academy of Martial Arts
2921 Wakefield Crossing Drive suite 100
Raleigh NC 27614
919-819-1908