BRAZILIAN JIU JITSU: Simple 10 Minute Stretching & Flexibility Routine

[@MrJoc1982]

1:07 HIP FLEXOR OPENER 2:07 BUTTERFLY STRETCH 2:53 V HAMSTRING STRETCH 3:47 PIGEON STRETCH 5:10 SEATED HIP TWIST STRETCH 6:16 SEATED INTERNAL ROTATION STRETCH 7:28 CHILDS POSE 8:08 FROG STRETCH 8:45 LYING CROSSOVER STRETCH

[@LuStrengthTherapy]

Thank you for that John :)

[@lililili6804]

Nah the last one called break your balls

[@eddiewright5921]

Thank you John. Just had my first class. I needed this content. Thank you sharing.

[@Tune33338]

gs john

[@winstong7438]

I just wanna say this stretch routine helped me get healthier after a injury. Thank you.

[@LuStrengthTherapy]

Glad the video helped Winston!

[@winstong7438]

@Aggressive Tubesock I did this with approval from my physician while also doing my required physical therapy.

[@michaelrincon559]

I feel like I used to do most of them all the time and then stopped. Started doing them again after injury and asked myself why I ever stopped doing them.

[@DrinkMoreH20]

Thanks for sharing this is a great starting routine. I am starting BJJ at 41 and I am about as flexible as a british politician so hopefully these will help!

[@LuStrengthTherapy]

Always happy to help! I have a bunch of other BJJ stretching routines on my channel as well ☺️

[@beakfish7319]

hey are you still doing it?? did you get your blue??

[@DrinkMoreH20]

Yes still training now but took a break to play American football for a season. Not a good idea with me being 43 so after recovering from injury I’m back on the mats, still at white but in no rush. There is so much to learn it will take time.

[@beakfish7319]

@@DrinkMoreH20 right on man! good on you for jumping back into it! =)

[@jupitersworld244]

I’m 35, my sport is boxing. My legs are as stiff as they come 😂 I’m just starting jujitsu I can’t tough my toes or sit with crossed legs 😂😂😂

[@tomanderson848]

New BJJ guy and this is exactly what I've been looking for. Thanks very much.

[@alhill86]

Same

[@shelbukowski1443]

Tom, are you still doing BJJ?

[@tomanderson848]

@@shelbukowski1443 Putting the Gi on as we speak!

[@freakcrap1]

@@tomanderson848 Keep it up Tom!

[@south5913]

@@tomanderson848 do you still do jiu jitsu ?

[@mickymcsabot7312]

I have done this routine for a week now and found a great improvement in flexibility and a reduction in pain and soreness. Thank you

[@LuStrengthTherapy]

Happy to hear! Thank you for the feedback Micky :)

[@xplaney1703]

simple straightforward, and with video of the stretches. What more could one want?

[@LuStrengthTherapy]

Thank you ☺️

[@dkk7307]

Wow this is exactly what I needed. Just had my first Jiu Jitsu class and my hips cramped really bad which left me immobile for a good minute of pure pain, but this really lessened the tightness and tension. Definitely going to do these stretches everyday.

[@LuStrengthTherapy]

Always happy to help!

[@SERVITE888]

Thank you

[@LuStrengthTherapy]

You're very welcome :)

[@olisfritz]

Hey dude. I've been having a really bad lower back problem lately and this routine helped relieve the pain INSTANTLY. Thanks for taking the time to show this! Now I can go back to train. Oss!

[@LuStrengthTherapy]

Always happy to help !

[@MarkMcClatchie]

I try do this every morning when I wake up - just following the video as is, I always feel great after

[@kaibe5241]

These are great, thank you! I've just started BJJ and noticed my flexibility is a real weak point, so starting with that - am doing these every day, morning and night :)

[@CdotPoppy]

Has it helped?

[@LuStrengthTherapy]

Hope it has helped Kai!

[@yurisoares1619]

Do u still do bjj

[@eddiewright5921]

I was invented to my first bjj class. I realized very quickly how stiff I was. I really appreciate you providing this content. This is very helpful. I love the sport.

[@LuStrengthTherapy]

Just happy to help! Oss

[@103Apex]

It's my go to before jitz training now

[@andresayala8287]

Great video it was very helpful. I like the benefits/target muscle description.

[@LuStrengthTherapy]

Thank you very much!

[@MrDeano-eu9rg]

Yea that was awesome, great video.

[@airbornedaddydan]

Thanks man. I found this yesterday and just followed you. I finished when you finished. Back for day 2 and I feel good after yesterday and today’s session. OSS!!!

[@LuStrengthTherapy]

Always happy to help Daniel!

[@EireSaber]

Brilliant to see how a particular stetch directly benefits different parts of bjj

[@LuStrengthTherapy]

Thank you for the kind words James!

[@antonshkabara3090]

Totally agree with you. Unflexal is awesome for my daily practice

[@LuStrengthTherapy]

Thank you Anton!

[@mariohimawan449]

This helps a lot with restarting BJJ at almost 40. Thank you for this video.

[@LuStrengthTherapy]

Happy to help!

[@babynyxe4784]

Am feeling super sore from rolling and these stretches felt like heaven lmao

[@LuStrengthTherapy]

Just happy I can help :)

[@davidlisboa41]

Awesome video mate! I’m a guard player and I have been experiencing really bad lower back pain. I think your stretches will help big time. Thanks for sharing!

[@LuStrengthTherapy]

Glad I can help out David!

[@tvr1593]

Thank you for posting this video.

[@LuStrengthTherapy]

You're welcome

[@shlamimk4664]

I usually think about trying out a martial art a while before attending a class, but now with the coronavirus around its getting silly. I definitely would have otherwise attended a bjj class by now. This video might help tide me over. Thank you. I've been pushing my workouts hard recently and need some better stretches to keep everything healthy. It's my day off tomorrow, so I'll see if I can master these without popping a bollock. Lol.

[@hunterbrewski1470]

I just want to thank you a million times this helped me a lot thanks

[@LuStrengthTherapy]

Always happy to help Hunter!

[@Yourocalpooks]

thanks so much I suffered with a cracked ankle bone and I’m in my recovery competing next week thanks so much ❤

[@Jw-hv2pz]

Great stretch video, short but extremely effective. My back always feels great after I do this one!

[@LuStrengthTherapy]

Thank you for the kind words!

[@LuStrengthTherapy]

Thank you for the kind words J! Glad I can help :)

[@jeremynaidoo5315]

Love this routine..been doing it pretty much every day for a month. Thanks

[@LuStrengthTherapy]

Always happy to help Jeremy! Hope you're staying safe and healthy.

[@michaelalvarado9950]

Super great video very informative thanks so much

[@LuStrengthTherapy]

You're very welcome Michael :)

[@thechameleos6334]

Do you have any good set of stretches that someone can just use at the start of the day to limber up for the day ahead?

[@LuStrengthTherapy]

Yep! Check out my stretching routines on my channel. I have a bunch that you may find useful!

[@foyz1690]

Subscribed! Please share video on best exercises for beginners

[@mrrichardson9475]

These are great! Might be a stupid question but how can I do these dynamically before training?

[@LuStrengthTherapy]

Not a stupid question at all! You simply need to move into each stretch instead of holding them :)

[@samarthsingh8735]

An amazing resource, thank you! I'm doing this before and after sleeping!

[@LuStrengthTherapy]

You're very welcome! I have a bunch of other BJJ Stretching videos if needed. Just take a look at my channel :)

[@hunterbrewski1470]

These are awesome strategies

[@tathurma]

Awesome stretches

[@ersantosjr]

Great video btw thanks!

[@LuStrengthTherapy]

Thank you :)

[@deepintheory7685]

Where did you get your mats? Thanks for the great vid!

[@LuStrengthTherapy]

A local fitness store 😊 I believe they are Zebra mats !

[@dasdasdafasdasasdasdasd1648]

Thanks a lot man, im 19 and 6ft 7 and im very not flexible, ive just lifted weights and havent done self defense work and boy was i in a shock when i found out i couldnt kick that high at all lol i need to stretch everyday and im going to bookmark ur video and do it for a half hour every night. i might leave a spam comments or something just to remind myself to keep going. thanks again

[@MegaMusical10]

Excellent video, thanks!

[@LuStrengthTherapy]

You're very welcome!

[@walkerrosewood]

Excellent routine! Thank you

[@LuStrengthTherapy]

Thank you and you're very welcome Barry!

[@jacoblarkee]

I'm so inflexible I can barely get into some of these, gonna keep at it though. Never been flexible so I'm curious to see what happens if I stick to it for a month. Thanks for the video.

[@techdudeig6923]

how is it working for you after a month?

[@martinblack2647]

Thank you for video. Is this a routine you use every day? How many seconds should i do each exercise, and how many times should i do each one also?

[@LuStrengthTherapy]

You can definitely do these stretches everyday. I would aim for 30 - 60 seconds per stretch.

[@learycal8945]

Excellent stretches! Thanks for the video! But how would you apply these stretches dynamically vs. statically?

[@LuStrengthTherapy]

Great question! I would perform these stretches dynamically (with movement) before a workout and statically (no movement) after a workout.

[@learycal8945]

Ok thanks!

[@ernestocazares4065]

I do this stretch every night. Thank you.

[@LuStrengthTherapy]

You're welcome! Let me know if you have any questions!

[@isaacthompson8911]

Thank you! I started Bjj about a month ago and flexibility is a huge weakness or me

[@Biiiiggiiiiice185]

Thank you so much! I will continue and do this routine.

[@LuStrengthTherapy]

You're very welcome Roger! I also posted another BJJ stretch video a few weeks ago. You can find it on my channel :)

[@ilaughatfunnyshit3482]

Great routine man. Thanks a million. My flexibility is so bad

[@LuStrengthTherapy]

You're very welcome! :)

[@Poa218]

Very helpful. Thank you!

[@LuStrengthTherapy]

Thank you James! Hope these stretches help!

[@LennyMarcusNY]

Great stretches thank you very much for sharing

[@LuStrengthTherapy]

Thank you for the kind words Lenny!

[@Hudson4426]

Im starting a stretching routine prior to starting bjj. My son is in bjj already and I plan on starting after the first of the year (financial reasons) but I can stretch and exercise to prepare. Thank you for giving me the routine I needed

[@LuStrengthTherapy]

You're very welcome!

[@MrDjemal10]

Nice one

[@LuStrengthTherapy]

Thank you!

[@TheAdamHawk]

Good stretches but i recommend at least one more for the neck. Especially during drops.

[@LuStrengthTherapy]

Great suggestion! :)

[@sdbrahm2294]

Hey LuStrength and Therapy....i want to start my jiu jutsu journey soon, but I have flat feet. I have no arches left at all and it affects my ankle mobility and my leg mobility in general... can i start jiu jutsu with flat feet?

[@LuStrengthTherapy]

Absolutely, no problem at all!

[@tinbjj]

Epico! 💪😁

[@LuStrengthTherapy]

Thank you boss!

[@Peter-wl3tm]

what do you mean dynamically? how would i do it dynamically?

[@LuStrengthTherapy]

Repetitively move into the stretches

[@yairois1184]

Great stretch! I just started BJJ and I’m doing this after every gym session

[@ersantosjr]

What’s the different between dynamic and static stretching

[@m.j.9935]

Static you'd hold the stretch steady for the full timeframe. Dynamic you usually rock in and out (engage and disengage) the stretch for the timeframe

[@davidsiby3649]

do this every night! thanks man

[@LuStrengthTherapy]

You're welcome 🤗

[@nate5892]

Just started BJJ and am doing these every night. I’ll post a update in a month to see how much my flexibility has improved

[@JJDAREZ]

How we lookin

[@xbart3818]

Yooo

[@kubamucha2180]

Should i do this before every bjj practice?

[@LuStrengthTherapy]

It'll be a good idea to :)

[@DeathrashWhiplash]

First jiu jitsu class tomorrow wish me luck

[@LuStrengthTherapy]

You'll do fine bro! Just make sure to breathe and keep your elbows tucked in towards your torso :)

[@ocantu1987]

thanks man, i just started bjj and my right hip cramps on me alot

[@LuStrengthTherapy]

You're very welcome :)

[@professorking5152]

What is Dynamically or Statically? For before training how do you do it dynamically with movements? with a partner? what do you suggest? LOVE YOUR CONTENT!!

[@davidsiby3649]

im pretty sure dynamic is with bouncing while static is holding still. or other way

[@rchen404]

How would one do this dynamically? Doesn't seem to lend itself to dynamic stretching

[@LuStrengthTherapy]

Simply perform the stretches in the same fashion, but in a repetitive and controlled manner.

[@tekal85]

Great thanks

[@LuStrengthTherapy]

You're very welcome :)

[@bjrn-magnusolsen2511]

How long to you hold these stretches?

[@LuStrengthTherapy]

Anywhere from 30 - 60 seconds per side :)

[@ralphreed5045]

I am59 doing bjj an I love this rountine is help

[@jitsulee652]

What music did you use. I can listen to it during the stretching.

[@lostintime7221]

Can I do these straight away after I wake up in the morning?

[@robedwards6926]

I started doing jiu-jitsu a month ago and I'm so incredibly not flexible. My professor told me I needed to work on my flexibility. I lift weights but he said flexibility was more important than strength in Jiu-jitsu and that weights can make you tighter. I feel so inherently/genetically not flexible. Is it possible for non flexible guy in his 40's to become flexible? I want to be but don't feel optimistic about it.

[@LuStrengthTherapy]

Absolutely! A combination of stretching, mobility drills and strengthening is the key 😊

[@pierrebridenne8870]

Thanks sir !

[@LuStrengthTherapy]

You're very welcome Pierre!

[@SubmitTheKraken]

This just fixed my hips, they are a lot more loose now.

[@LuStrengthTherapy]

That's awesome! Glad they have helped you :)

[@Crazy_Rich_Asian]

I have him impingement which limits my flexibility. My left hip joint hurts when I do the frog stretch. Is it a serious obstacle to practicing bjj?

[@XboxGamersProduction]

Does this stretching cover the whole body?

[@LuStrengthTherapy]

Yes it does :)

[@KidScipio]

Basically do vinyasa flow yoga everyday

[@Theactualname]

B4 or after workout?

[@LuStrengthTherapy]

Before (dynamically) and after (statically) both work!

[@brassones6969]

How long will it take to make a big difference to somebody with poor flexibility doing these?

[@LuStrengthTherapy]

Can't say, but if you stay consistent, you should see results :)

[@isiragunasekara9511]

OSS 👊

[@LuStrengthTherapy]

Oss!

[@shelbukowski1443]

James, are you still practicing BJJ? I love this video!

[@LuStrengthTherapy]

Yes I am ☺️ I'm glad you enjoyed the video!

[@shelbukowski1443]

James, I injured my other knee rolling. But, I keep doing this routine. I'm back on the mats again. Thank you.

[@dasdasdafasdasasdasdasd1648]

Lets goooo

[@bobbykilroy860]

Is it me or the seated internal rotation a weird stretch I don’t feel anything

[@LuStrengthTherapy]

You should feel a deep stretch in the gluteal muscles. If you don't, try leaning further back and dropping the knee more towards the ground.

[@rickiwatkins111]

Can you show us your chest tattoos?

[@shayshayhshay7874]

Second that!

[@sadferret4627]

Yes!

[@mellamodiego8458]

are those big tats on your chest?

[@KidScipio]

Are there stretches to become asian

[@LuStrengthTherapy]

Possibly.

[@Nortrin]

Streatching starts at 1:04

[@MadArcher0]

Be very careful with the pigeon stretch. I damaged my knees pretty bad I'm on crutches now.

[@MadArcher0]

Torn meniscus

[@beorn_hamza7575]

Bu eleman yakuzadan

[@jasonatalie8988]

Nice Batman undies 😂

[@10akkaharadechoflivia72]

🙏😊🇹🇭