Our DC Metro Physical Therapists Provide BJJ-Specific PT to Help Practitioners Become More Flexible and Mobile
Mastering mobility and flexibility is vital to attaining success in a grappling-based martial art like Brazilian Jiu-Jitsu. Flexibility and mobility play crucial roles whether you’re guard passing, executing triangle chokes or armbars, or attempting to escape from—or defend against—a submission.
Fortunately, if you’re looking to hone these critical skills and boost your performance, SPARK Physiotherapy’s BJJ PT can help. Our sports fitness physical therapists in Alexandria, Virginia, offer a Brazilian Jiu-Jitsu-specific PT and conditioning program to help enthusiasts rehabilitate injuries, strengthen their athletic skills, unlock their potential, and become even more flexible, mobile, and formidable on the mat. Discover why we’re the best-kept secret of elite DC area athletes and martial artists.
At SPARK Physiotherapy, our experienced DC Metro PT pros understand the physical demands Brazilian Jiu-Jitsu requires and the significant edge that mobility and flexibility can give participants. That’s why these skills are key components of our BJJ PT training and conditioning program. Here’s what you should know, including how our dedicated fitness experts can help you achieve your athletic goals.
BJJ Basics: Flexibility vs. Mobility
Do you know what it means to be flexible and mobile on the mat? Though people often use the terms interchangeably, flexibility and mobility are separate, distinct, and equally advantageous additions to your BJJ skills arsenal.
Mobility
Mobility refers to your joints and their ability to move freely through their normal range of motion. Of course, mobility means different things for different joints. For instance, ball-and-socket joints like your hips allow for a wide range of motion in multiple directions, while hinge joints like your elbows primarily enable movement on a single plane, such as bending and straightening. In BJJ, high mobility can help practitioners become seamless and powerful opponents, allowing them to move into positions and execute various techniques more easily.
Flexibility
While mobility is associated with range of motion, flexibility is the temporary stretching of muscles, ligaments, and tendons. Much like a rubber band that stretches and returns to its original shape, flexibility allows you to extend your range of motion and execute techniques with greater ease. Flexibility also reduces the risk of strains and injuries during intense grappling and submission attempts.
What We Target When Training to Enhance BJJ Mobility and Flexibility
Though your entire body can benefit from mobility and flexibility training, your SPARK Physiotherapy sports fitness physical therapist starts by targeting joints and muscles that are crucial to properly executing BJJ techniques. This typically includes the:
- Hips
- Shoulders
- Knees
- Neck and traps
- Hamstring
- Ankles
- Glutes
- Cervical and thoracic spine
Your training program will address each of these vital areas to increase mobility and flexibility.
Mobility and Flexibility Training Are Vital Components of Our BJJ Physical Therapy and Conditioning Program
SPARK Physiotherapy’s licensed and certified DC Metro sports fitness physical therapists understand exactly how essential flexibility and mobility are in BJJ. That’s why our Brazilian Jiu-Jitsu and Mixed Martial Arts program includes an initial mobility assessment, joint and soft-tissue treatment for optimal flexibility, and a personalized training plan designed to help you become more mobile and flexible on the mat.
Depending on the results of your mobility evaluation and your physical therapist’s recommendations, your individualized BJJ training plan might incorporate the following stretches and exercises.
Butterfly Stretch
Sit on the floor with your back straight and your feet together, letting your knees fall outward. Gently press your knees toward the ground with your elbows, holding the stretch for 20-30 seconds to deepen the stretch in your inner thighs and hips. Breathe deeply and relax into the stretch, allowing your muscles to loosen and increase flexibility.
Cossack Squat
Start with your feet wider than shoulder-width apart and shift your weight onto one leg, bending that knee while keeping the other leg straight. Lower your hips toward the ground, keeping your chest up and your heel flat until you feel a deep stretch in your inner thigh. Push through your bent leg to return to the starting position, then repeat on the other side to build strength and mobility in your hips and legs.
Hip Bridges
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels and lift your hips toward the ceiling, squeezing your glutes and engaging your core as you create a straight line from your shoulders to your knees. Hold briefly at the top, then slowly lower your hips to the starting position, focusing on keeping your movements controlled throughout the exercise.
Spinal Twists
Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot outside your left thigh. Gently twist your torso to the right, placing your left elbow on the outside of your right knee for support and your right hand on the floor behind you for balance. Hold the stretch, feeling the rotation in your spine, then slowly return to the starting position and repeat on the other side.
Turn to Spark Physiotherapy for Help Increasing Mobility and Flexibility
Whether you’re recovering from an injury, protecting yourself against injury, or looking to optimize your performance on the mat, Spark Physiotherapy can help you get there. We’ll provide a tailored program to increase your flexibility and mobility so you can put your best self on the mat.
