Archive for the ‘Flexibility’ Category

Improve Your Flexibility 

Sunday, August 16th, 2015

Regardless of your current level of flexibility, you can improve it with regular stretching exercises. During every class we go through a series of Dynamic Stretches at the beginning and a series of Static Stretches at the end.

Stretches to Improve Flexibility

Sunday, August 9th, 2015

In Ju Jitsu training we do many stretches to improve flexibility. At the beginning of the sessions we carry out a series of Dynamic low intensity stretches to help warm the muscles before any exercise begins and to lessen the risk of injury. After we have practiced techniques and exercised, we carry out a series of static stretches, when the muscles are already warmed and fatigued. The stretches are to improve flexibility and overall structural health.

Here’s an example of a Static stretch – the Lunge


stretches to improve flexibility

stretches to improve flexibility


Dynamic Stretches – Front Leg Swing

Friday, July 31st, 2015

It is essential to warm up before you begin your Ju Jitsu Training session. We will always go through a series of Dynamic Stretches before we begin our warm up exercises or even before we begin practicing our Ju Jitsu Techniques.

Gently moving each area of the body to warm and stretch muscles, tendons and ligaments will lessen the risk of injury.

There are several ways to do this including carrying out similar movements to Ju Jutsu techniques but at a very low intensity or gently swinging and rotating wrists, elbows, shoulders, neck etc


Dynamic Stretches

Dynamic Stretches


A Few Simple Stretches

Wednesday, March 4th, 2015

There are so many stretches to help improve overall flexibility. Here are a few simple stretches you can do –

Touch your Toes (inside a minute)

Saturday, October 11th, 2008

Even if you are struggling for flexibility, I found this little technique that will help you touch your toes within 1 minute, even if your are 5 to 6 inches away. I tested it on several people and every time has had very positive results. If you are someone that cannot touch your toes, you will find this quite remarkable to say the least.

At my last Jiu-Jitsu seminar, a fellow instructor mentioned to me this simple technique that will increase the range of motion in your front stretch by several inches in less than 1 minute.

It is so simple that you may have your doubts so I urge you to try it.

First do a test from a standing position, lean forward keeping your legs straight and reach down to touch your toes (without straining). Keep a mental note of how far away or how far past your toes you are.

Take a tennis ball (yes an ordinary tennis ball) and place it on the floor, roll your foot firmly over the tennis ball back and forth for just 20 seconds on 1 foot and then the same for the other.

Now stand up straight and then lean forward and touch your toes keeping your legs straight, you will see a marked improvement.

If you know why this method works so well, feel free to leave a comment below, I’m very interested to learn how and why.

The Importance of Flexibility in Martial Arts

Tuesday, August 26th, 2008

Flexibility in Martial arts is essential for high performance of techniques. Stretching is a must before each training session to ensure your muscles are prepared for optimal performance.

Stretching ensures that you are preparing your body for the demands of training.

Increased flexibility in Martial Arts helps your performance but also decreases the risk of injury both during training and competing.

Stretching is one of the most overlooked areas of your overall health and fitness. Flexibility in Martial arts will also help the general structure for your body as a whole. Many people limit their thought to stretching the legs for the splits and high kicking but it goes far beyond that.

There is some great advice available in many areas now.

Flexibilty for Jiu-Jitsu

Tuesday, February 19th, 2008

Flexibility for Jiu-Jitsu is as important as any other aspect of training, such as strength, endurance, stamina and speed training. It has received a great deal of attention over the last few years in Martial arts and in general fitness. 

Everyone needs a basic level of suppleness and mobility and it is even more important for anyone involved in physical sports. The level required is relative to an individuals needs and the needs for Jitsuka and other Martial arts are much higher than the general population. 

When we are talking about flexibility for Jiu-Jitsu we are referring to range of motion of a joint. It is important to develop functionality and strength whilst in the stretched position. 

Flexibility for Jiu-Jitsu goes well beyond improving the range of motion in the hip joints but unfortunately many Martial artists fail to go beyond this region.  

Flexibility for Jiu-Jitsu really needs to include all the major joints in the body.

An increased flexibility for Jiu-Jitsu will help improve other areas of your game such as improved techniques, increased strength and a greatly reduced risk of injury. There are so many cases of inflexibility leading to injury. 

The bottom line is – Do not neglect Flexibility for Jiu-Jitsu!