Effective Stretches to Fix Tight Hips for BJJ & Improve Guard Retention
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- เผยแพร่เมื่อ 6 มิ.ย. 2024
- Today's video is a series of stretches I like using after BJJ training to help improve recovery from hard rolling sessions and improve guard retention abilities.
I started doing these back in 2020 to loosen up my hips while I had some free time away from the gym. I'm a person who's not the most flexible. And by doing these stretches on a regular basis I found my hips became more flexible, my guard retention improved and I believe they help with my recovery after training.
I'm sharing them with you because I find a lot of people who come in Brazilian Jiu-jitsu classes have super tight hips. Tight hips are a problem in BJJ for a lot of reasons. And being effective off of your back is one of them.
So in the video I'll show you the stretches and explain why I use them during.
Hope the video and the stretches help you!
-Chewy
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Takes a lot of time and consistency, but loosening your hips is worth every little bit.
59 year old white belt about 4-5 months in. The first two months my knees felt terrible but after lots of stretching and ice bags they are fine. Now dealing with a left hip that can be painful at times. Looking forward to trying different stretches but I can tell I wont be able to do a lot of these with my left hip…..
Flexibility in general, but hip flexibility in particular made my BJJ experience so much more enjoyable and importantly less injury prone. It may sound daft, but yoga helped.
Not daft at all my friends, i think yoga seems like it would be amazing for bjj as it is great for increasing flexibility. It also helps your breath work which can be important during rolls.
Thanks so much for posting this Chewy. Desperately needed in my case!
Thank you for this. Definitely a huge opportunity for me to improve. Appreciate the direction. Love the channel and all the info you share. 🙏
Súper helpful!!! Thank you very much! Loved your approach towards how important mobility is !!! Keep it going beast!!
Chewie, thank you so much for your generosity of information. This is great.
Great video! Always need to keep in mind injury prevention!
Thanks Chewy! This is exactly what I need!
That outside leg stretch is a must for me when warming up. Changes your whole game if you forget it.
Thanks Chewie. I like how you do the variation of doing the knee circle/aponasana and then the footgrab/happybaby on just one side at a time. Most yoga instructors do both legs at the same time.
...I like malasana/yogi squat- feet shoulder width, at first most will be pigeon toed. Work toward getting feet parallel. Use elbows to push legs further apart. Maybe put one hand on the mat, the other in the air & twist the trunk. Hurdlers/janu śirśasana helps my hips too. I found most things that help my lower back, help my hips.
...and my training says that doing deep stretches before heavy lifting/loads is a great way to injure one's self. So the yoga after rolling is perfect. (Plus it keeps my 44 yr old heavyweight self from being so stiff the next day).
Thanks Chewie- always great stuff.
Awesome, thanks for the advice 👌
Amazing video 💪
52 years old just started jiu jitsu you have been very helpful.
Dude you literally have a video for everything!
Thank you!!
Thanks chewie! When I started jiu-jitsu I couldn't even touch my toes, in a much better place now but still trying to progress and felt I had plateaued. Will try these.
One thing to note is stretching can help with recovery after a workout but conversely I noticed if on a rest day I stretched without warming up a little bit I would be very sore the next day, so be careful cold stretching.
Yeah don't stretch a cold muscle. And if you're cold. Move into them slowly.
Also people who have desk jobs should consider stretching hamstrings, since those bad boys tend to get stiff sometimes
1st. love your stuff. could you do a video on what made guard retention and passing click for you? i understand techniques im taught, as a 2 year blue belt, i have no issue with this against other blue belts and white belts, but high end purples and up, i cant pass guard or retain my own at all. any coverage of principles or techniques would be great
For sure. I'll save the topic for a future video Steve.
@@Chewjitsu oh cool. You replied, thats awesome. Love all your videos been watching them for years. Really hope I stumble into your gym sometime. Would be an honor to train with you and your guys
hi the video was so helpful for me ,I'm 11 and my hips hurt so much when I do guard.10/10
The video I truly needed lol
Thanks Chewie, got tight hips XD
Hey Chewie! You may have made a video on this already but What is a good general warm up routine before you start rolling? Everyone I know does something different I want to make sure I’m fully warm before i hit the mat.
Does your gym not do a warm up?
I feel pain in my groin while doing side control. Is it because I don't do these movements?
One thing training in TKD at the same time has been good for is flexibility. Lots of stretching in that. Haha. But it makes getting into some positions soooo much easier.
THANK YOU chewie! I started training about 3 months ago and my hip flexors are so tight that they make snapping noises every time i sit down and lean
My flexibility is trash so I need this
4:40 soollidd stretch
Love your BJJ but when will I see your athletic gymnastic taekwondo spinning kicks! Only joking, my passion is taekwondo and Thai boxing.
what helps is doing the karma sutra.
My flexibility is trash so I need this