Sebastian Brosche · Flexibility · 5 min
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Improve hip mobility with this 5-minute spine rotation stretch sequence. Perfect for BJJ athletes and grapplers. Start your flexibility journey today.
Five minutes stretch to help with rotation and a bonus stretch is through the front of the hips and outside of the hips. Start in a seated position, feet on the ground, lower both knees towards the right, each hand on either side of the knee and lower the torso over the knee. You should feel a nice stretch through that outer hip and if you want to intensify the stretch, go ahead and straighten or almost straighten that back leg. Find your way to the other side.
You can either stay static in this stretch or if it feels better to gently rock left and right, go ahead and do that. Finding your way onto your hands and knees, step the right foot to the outside of the right hand. If you need to use your hand to help move the foot, that's okay. That's why we got hands.
Only reason. With the back foot, post on the ball of the foot. So you'll feel a stretch through that back hip. The knee is off the ground.
And a few times, lower the knee to the ground and straighten. Lowering the knee down, just for good luck a few times, walk the hands to the hips to straighten or almost straighten that front leg, adding a bonus hamstring stretch simply because we need to and because it feels good. Walking the hands forward, back knee off the ground and lift the right hand towards the ceiling. Now stay strong as you post through the right hand and maybe lift the hips a bit, no saggy hips.
All right. Hands on the ground. Find your way onto all fours on the hands and knees. Other side, step the left foot to the outside of the left hand.
Plant the toes to lift the back knee. And a few times, lower the back knee to the ground and lift. And just for good luck, lowering the knee to the ground, walk the hands back to straighten or almost straighten that front leg and go ahead and walk the hands forward, your hips stretch and back for the hamstring stretch. Then walking the hands forward, planting the hands, lift the back knee, then lift the left hand all the way to the ceiling.
Stay strong through the right arm, the posting arm. Reach with the left hand of the ceiling a little more and lift the hips a little more. They might not even realize they're sagging, but they always do here. So the entire structure is strong.
And when you're ready, lower the knee to the ground. Find your way onto all fours. Walk the hands forward to lower the belly to the ground, Sphinx pose, palms on the ground. Use the hands to pull the torso up and forward.
To release, post on the hands, pushing the hips to heels for turtle. And take a second just to recognize how good everything feels even after only five minutes. I would say this is one of my favorite sequences, but I think all of the five minute stretches are my favorite sequences. Okay, thank you for joining me and I'll see you next time.
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