Sarah Draht · Flexibility · 5 min
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Quick hip opener for BJJ athletes. Stretch adductors, abductors & hamstrings with your belt. Stay injury-free in just 5 minutes.
You will need your jiu-jitsu belt and today is not just hamstrings but also the adductors and abductors inside and outside of the hips. So start on your back, loop the belt around the ball of the right foot just like we did last video, loop the hands around the belt, allow the arms to relax as much as you can. I don't want to see you pulling yourself up because that defeats the entire purpose of stretching. A few times bend and extend the right leg and it's going to feel like we don't have enough time in each of these postures but that's why you can pause the video.
That's the beauty of technology, that's why you can pause it or if you just fly through these with me that is still super beneficial. So go ahead and straighten the right leg. Now take the belt in your right hand, extend the leg out to the right side and you'll notice that really nice through the inside of the right leg. The adductors and that gets tight because of the guard work in jiu-jitsu we're constantly using our legs to triangles, arm bars to pull people in, to pull people away and it's not often that we think of stretching it but if we get really tight that means that something's eventually going to snap.
So this five minutes is what helps us stay injury free. Keeping you to stay here longer absolutely pause and I say that because this is a nice stretch to stay in. Otherwise leg to center and take the belt in the left hand, extend the left leg straight and send the leg across your body. Outer hip stretch, spinal twist and your hand is probably already there but bring the right hand out to the right side.
From here a couple deep breaths. Come back to center, place both feet on the ground, recenter the spine, loop the belt around the ball of the left foot and bend and extend the left leg a few times. Even though this one is quick, man it's it feels so good it's crazy the difference that one percent can make, that five minutes can make. Something is always better than nothing, always.
Make the legs straight. Take the belt in your left hand, extend the leg out to the left side, hold this here and if you think about this we are making the range of motion of your guard more. So if someone is trying to pass the guard the better you're able to loop that foot out and around to defend but if you're trying to pass the better you're able to loop that foot out and around to defend the better it is. So this is a really important one not just for preventing injury, preventing you from pulling your groin but also for regarding from preventing that pass.
From here pull that leg to center, take the belt in the right hand right leg straight and send leg down to the side and I've got a you keep going I had to turn around because I've got a wall here. Extend the left arm out to the left side. So spinal twist is really nice and this is exercises you can do every day and if you want to do them on your own they're really nice to do after jiu-jitsu class. You just got to remember hamstrings belt up and then belt to the outside and then belt across those three things.
You can hold this for you can hold these for longer it's good for your jiu-jitsu grip to make it stronger. Slowly come to center place both feet on the ground. It's nice to press the feet in the ground and create a bridge to re-center the spine. So hips up, lower down, push the lower back to the ground or even pull the knees into the chest rock side to side.
As you do this just notice how it feels different in a good way. All right team potentially the five best minutes of today could be an exaggeration could not be we can lie to ourselves and say it is great work.
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