The Best BJJ Stretches for Preventing Injuries

BJJ Prehab

BJJ Prehab

Flexibility and mobility play a vital role in the performance of BJJ athletes. To excel on the mat and reduce the risk of injuries, incorporating stretching exercises into your routine is essential.

BJJ stretches

In this blog post, we will explore a selection of the best BJJ stretches designed to enhance your flexibility, increase your range of motion, and safeguard your body from potential harm.

Why is BJJ stretching so important?

Stretching is incredibly important for BJJ athletes for several reasons:

  1. Injury Prevention: BJJ involves intense physical demands, including dynamic movements, joint locks, and submissions. Without adequate flexibility and mobility, your body becomes more susceptible to injuries. Stretching helps improve the range of motion in your joints, increases muscle flexibility, and promotes better muscle balance. This reduces the likelihood of strains, sprains, and other common BJJ-related injuries.

  2. Enhanced Performance: Flexibility and mobility directly impact your performance on the mat. By incorporating stretching into your routine, you can achieve greater fluidity in your movements, allowing you to perform techniques more effectively. Increased flexibility enables you to achieve optimal positions, execute sweeps and submissions with precision, and escape from compromising situations more efficiently.

  3. Muscle Recovery: BJJ training can be physically demanding and lead to muscle soreness and tightness. Stretching aids in muscle recovery by increasing blood circulation and delivering essential nutrients to your muscles. Additionally, stretching helps remove metabolic waste products that accumulate during training, reducing muscle soreness and promoting faster recovery.

  4. Improved Posture and Body Alignment: BJJ often involves various positions that place strain on the spine, neck, and shoulders. Regular stretching helps correct muscular imbalances and postural issues, improving body alignment and reducing the risk of chronic pain or discomfort. Proper posture and alignment also contribute to more efficient movement and technique execution.

  5. Stress Relief and Relaxation: BJJ can be mentally and physically demanding, leading to stress and tension buildup in the body. Stretching provides an opportunity to release tension, relax your muscles, and promote a sense of well-being. The rhythmic nature of stretching exercises can have a calming effect on the mind, allowing you to recover mentally and physically from intense training sessions.

  6. Long-Term Health and Wellness: Engaging in regular stretching not only benefits your BJJ performance but also promotes overall health and well-being. Improved flexibility and mobility enhance your everyday activities and reduce the risk of injuries in other physical endeavors. Additionally, stretching can help prevent age-related stiffness and maintain joint health as you age.

Remember to warm up your body before stretching and perform stretches correctly, focusing on proper form and technique. Incorporating a variety of stretches that target different muscle groups involved in BJJ movements is the best course of action, but here are the five best BJJ stretches…

Hip Opener

BJJ heavily relies on hip mobility, and this stretch specifically targets the hip flexors.

Start by assuming a kneeling lunge position with one knee on the ground and the other leg in front at a 90-degree angle. Push your hips forward and downward while maintaining an upright posture. You should feel a deep stretch in the front of your hip. Hold this position for 30 seconds on each side, gradually increasing the duration over time.

Shoulder Mobility

BJJ involves various movements that require good shoulder mobility. This stretch will help increase your range of motion in the shoulder joint.

Stand next to a wall or sturdy object and extend your arm at shoulder height, parallel to the floor. Place your hand on the wall or object and slowly rotate your body away from it, maintaining a straight arm. You should feel a stretch in your shoulder and chest. Hold for 30 seconds on each side and repeat several times.

Butterfly Stretch

The butterfly stretch targets the groin and hip muscles, promoting flexibility in the lower body.

Sit on the ground with the soles of your feet together, allowing your knees to fall to the sides. Gently press your knees downward with your hands or elbows while maintaining an upright posture. Hold this stretch for 30 seconds, and then gently bounce your knees up and down to deepen the stretch.

Neck Stretch

BJJ involves various positions that put stress on the neck. This stretch helps alleviate tension and improves neck mobility.

Sit or stand with a tall posture and slowly tilt your head to the right, bringing your right ear towards your right shoulder. Hold for 15-20 seconds and repeat on the other side. You can also add gentle rotational movements to stretch the neck muscles further.

Hamstring Stretch

Flexible hamstrings are essential for executing various techniques in BJJ.

Sit on the ground with one leg extended straight in front of you and the other leg bent with the foot touching the inner thigh. Lean forward from your hips, reaching toward your toes, while keeping your back straight. Hold the stretch for 30 seconds on each leg, gradually increasing the intensity as your flexibility improves.


Incorporating regular stretching into your BJJ training regimen is crucial for maintaining flexibility, enhancing performance, and preventing injuries. The stretches mentioned above target key muscle groups involved in BJJ movements, improving your overall range of motion and helping to minimize the risk of strains, sprains, and other common injuries.

Remember to warm up before stretching and always listen to your body. By dedicating time to stretching, you are investing in your long-term success as a BJJ athlete. So, make these stretches a part of your routine and reap the benefits on and off the mat. Train smart, stay flexible, and keep rolling!