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.
Last 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.
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.
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.
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.
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.
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.
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