Wrist Stretch Protocol for BJJ
The wrist stretch protocol is a series of wrist positions that stretch the flexors, extensors, and rotators of the forearm and wrist. Grapplers subject their wrists to extreme stress from gripping, posting, and being gripped. A comprehensive wrist stretching routine prevents the chronic wrist pain common in BJJ.
✓ Step-by-Step Instructions
- 1 Extend one arm forward with palm up and pull fingers back with the other hand.
- 2 Hold for 15 seconds, then flip palm down and pull fingers toward you.
- 3 Hold for 15 seconds.
- 4 Make a fist and circle the wrist in both directions.
- 5 Place hands on the floor with fingers pointing toward you and lean back gently.
- 6 Place hands on the floor with fingers pointing away and press forward.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Prevents the chronic wrist tightness and pain from extensive gripping and posting in BJJ. Maintaining wrist flexibility allows stronger, more enduring grips and protects against wrist locks.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Pulling fingers too aggressively
- ⚠ Skipping the extensor stretch
- ⚠ Not holding positions long enough
- ⚠ Bouncing instead of holding steady
🔄 Variations
- → Prayer stretch
- → Reverse prayer stretch
- → Wrist stretches on knees
- → Weighted wrist stretches
Track Your Wrist Stretch Protocol Progress
Log your flexibility sessions alongside your BJJ training. Track your training with MatTime for a complete picture of your athletic development.
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Frequently Asked Questions
How does the Wrist Stretch Protocol help my BJJ game? ▼
Prevents the chronic wrist tightness and pain from extensive gripping and posting in BJJ. Maintaining wrist flexibility allows stronger, more enduring grips and protects against wrist locks.
What equipment do I need for the Wrist Stretch Protocol? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Wrist Stretch Protocol? ▼
The Wrist Stretch Protocol is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.