BJJ Mobility
Move freely through the positions BJJ demands. These joint mobility and movement drills open the hips, shoulders, and spine so you can play guard, pass, and scramble without restriction.
By Difficulty
All Mobility Exercises sorted by difficulty
Thoracic Spine Rotation
Thoracic spine rotation drills improve the rotational mobility of the mid-back, which is critical fo...
Foam Roller Thoracic Extension
Using a foam roller to extend the thoracic spine opens up the mid-back and counteracts the rounded p...
Hip Circle
Hip circles involve moving the hip through its full range of motion in a circular pattern while on a...
Deep Lunge Hold
The deep lunge hold stretches the hip flexors of the back leg while opening the hip of the front leg...
Cat-Cow
The cat-cow is a gentle spinal mobility exercise that alternates between flexion and extension of th...
Shoulder Pass-Through
Shoulder pass-throughs use a dowel or band to rotate the arms overhead and behind the back in a full...
Wall Slide
Wall slides involve pressing your back against a wall and sliding your arms up and down while mainta...
Ankle Dorsiflexion Mobilization
Ankle dorsiflexion mobilization improves the range your shin can travel forward over your foot, crit...
Shoulder CAR
Shoulder Controlled Articular Rotations (CARs) involve slowly moving the shoulder joint through its ...
Hip CAR
Hip Controlled Articular Rotations (CARs) move the hip joint through its full range of motion in a c...
Band Pull-Apart
The band pull-apart strengthens the rear deltoids and upper back while opening the chest through act...
Calf Stretch
The wall calf stretch addresses tightness in the gastrocnemius and soleus muscles that limit ankle d...
Child Pose
Child pose is a resting stretch that opens the lats, shoulders, and lower back while providing a cal...
Quadruped Adductor Rock-Back
The quadruped adductor rock-back stretches the inner thigh by extending one leg to the side while on...
Downward Dog
Downward dog is a yoga fundamental that stretches the entire posterior chain while building shoulder...
Figure-Four Stretch
The figure-four stretch opens the piriformis and deep hip external rotators while lying on your back...
Quadruped Hip Extension
The quadruped hip extension involves extending one leg straight behind you from an all-fours positio...
Neck Circles
Gentle neck circles move the cervical spine through its full range of motion, warming up the neck mu...
Wrist Circles
Wrist circles move the wrist joint through its complete range of motion, warming up the small joints...
Supine Twist
The supine twist stretches the lower back and obliques while lying on your back with knees dropped t...
Hip 90/90 Stretch
The hip 90/90 stretch targets both internal and external hip rotation simultaneously by positioning ...
Pigeon Stretch
The pigeon stretch is a deep hip opener that targets the external rotators and glutes of the front l...
World Greatest Stretch
The world greatest stretch combines a lunge, thoracic rotation, and hamstring stretch in one flowing...
Frog Stretch
The frog stretch opens the adductors and hip flexors by spreading the knees wide while in a hands-an...
Deep Squat Hold
The deep squat hold or Asian squat involves sitting in the bottom of a squat with heels flat for ext...
Spiderman Lunge with Rotation
The Spiderman lunge with rotation combines a deep hip stretch with thoracic rotation, opening the hi...
Prone Scorpion
The prone scorpion stretch improves hip rotation and thoracic spine mobility by reaching one foot ac...
Banded Hip Distraction
Banded hip distraction uses a resistance band to create a lateral pull on the hip joint, creating sp...
Couch Stretch
The couch stretch is an intense hip flexor and quadricep stretch performed with the back foot elevat...
Bretzel Stretch
The Bretzel stretch combines hip flexor, quad, and thoracic rotation stretches in one position. Lyin...
Track Your Mobility
Log your mobility sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.