BJJ Flexibility
Stretch deeper for advanced guard positions and injury prevention. These static and dynamic stretching routines develop the range of motion for rubber guard, high guard, and split-based movements.
By Difficulty
All Flexibility Exercises sorted by difficulty
Seated Forward Fold
The seated forward fold stretches the entire posterior chain by reaching for the toes while seated w...
Butterfly Stretch
The butterfly stretch opens the inner thighs and hip rotators by pressing the soles of the feet toge...
Standing Hamstring Stretch
The standing hamstring stretch targets the hamstrings by placing one leg elevated on a surface and h...
Quad Stretch
The standing quad stretch targets the quadriceps by pulling the heel toward the glute while standing...
Chest Opener Stretch
The chest opener stretch uses a doorway or wall to stretch the pectorals and anterior deltoids. Grap...
Neck Flexion Stretch
The neck flexion stretch targets the posterior neck muscles and upper traps by gently pulling the ch...
Lat Stretch
The lat stretch targets the latissimus dorsi by reaching overhead and leaning to the side or using a...
Pirifomis Stretch
The piriformis stretch targets the deep hip rotator muscle that runs beneath the glutes. A tight pir...
Glute Stretch
The seated glute stretch targets the gluteal muscles by crossing one leg over the other and pulling ...
Supine Hamstring Stretch with Strap
Using a strap or towel while lying on your back provides a controlled hamstring stretch with support...
Sphinx Stretch
The sphinx stretch is a gentle back extension performed lying face down with forearms on the floor. ...
Thread the Needle
Thread the needle is a thoracic rotation stretch performed from all fours by reaching one arm under ...
Foam Roll Quads
Foam rolling the quadriceps uses self-myofascial release to reduce muscle tension and improve flexib...
Hip Crossover Stretch
The hip crossover stretch involves crossing one leg over the other while lying on your back and lett...
Seated Spinal Twist
The seated spinal twist rotates the entire spine while providing a hip and glute stretch. Sitting wi...
Reclined Bound Angle Pose
The reclined bound angle pose is a passive hip opener performed lying on your back with the soles of...
Wrist Stretch Protocol
The wrist stretch protocol is a series of wrist positions that stretch the flexors, extensors, and r...
Yoga Sun Salutation
The sun salutation is a flowing yoga sequence that stretches and strengthens the entire body through...
Straddle Stretch
The straddle stretch opens the adductors and hamstrings by sitting with legs wide apart and reaching...
Foam Roll IT Band
Foam rolling the iliotibial band addresses the lateral thigh tightness common in grapplers. The IT b...
Shoulder Sleeper Stretch
The sleeper stretch targets the posterior shoulder capsule and internal rotation muscles by pressing...
Hip Flexor PNF Stretch
PNF (proprioceptive neuromuscular facilitation) stretching for the hip flexors uses contract-relax c...
Pancake Stretch
The pancake stretch involves sitting with legs spread wide and folding the torso forward toward the ...
Middle Split Progression
The middle split progression is a systematic approach to developing side split flexibility through p...
Front Split Progression
The front split progression systematically develops the flexibility to achieve a full front split. I...
Track Your Flexibility
Log your flexibility sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.