5 Stretches for BJJ to Improve Your Performance

March 23, 2025 3 min read

Flexibility is a game-changer in sports like BJJ, where a proper stretch can set you up for success. Many gyms kick off with a brief warm-up that includes some form of stretching. But if you find yourself with extra time or your class skips the warm-up, here are some effective stretches to get you ready for training.

Why Stretch?
 

Stretching helps reduce injury risk, enhances flexibility, and boosts blood circulation during exercise. In fact, studies have shown that regular stretching can improve force, jump height, and speed (Ian Shrier, 2004).

Essential Stretches for BJJ:

1. Seated Hip Opener (Butterfly Stretch)

This stretch is great for increasing hip mobility—vital for smooth transitions on the mat. Sit on the floor, press the soles of your feet together, and let your knees fall outward. Then, hold your feet and gently press your knees down for a deeper stretch.

Watch this demonstration

Targets: Hips, groin, and inner thighs.

2. Lizard Pose

Perfect for opening up the hips and boosting flexibility needed for guard retention and explosive movements. Begin in a plank position, step one foot forward next to your hand, and lower your back knee to the floor (or keep it lifted for an added challenge). Hold, then switch sides.

See how it’s done

Targets: Hips, hip flexors, and hamstrings.

3. Thread-the-Needle Stretch

This move enhances shoulder mobility and improves spinal rotation—crucial for escaping submissions like kimuras or armbars. Start on all fours, slide one arm under the opposite arm while twisting your upper body, then lower your shoulder and head to the floor. Hold and repeat on the other side.

Watch the tutorial

Targets: Upper back, shoulders, and spine.

4. Reclining Pigeon Pose

This stretch relieves tension in the hips and glutes, reducing tightness that could lead to injury during intense training. Lie on your back, cross one ankle over the opposite knee, and gently pull the bottom leg toward you to deepen the stretch.

View the video

Targets: Glutes, piriformis, and lower back.

5. Cat-Cow Stretch

Ideal for warming up your back and preventing lower back injuries during scrambles, this stretch also promotes better spinal flexibility. On all fours, slowly alternate between arching your back (the cow) and rounding it (the cat), focusing on the full range of motion.

Learn more here

Targets: Spine, lower back, and core.

In Conclusion

BJJ training can be intense, making stretching a key component for long-term performance and injury prevention. Incorporating these stretches into your routine can improve your mobility and help you advance your jiu-jitsu skills.

See you on the mats!

FAQ

Porrada is a Portuguese term commonly used in Brazilian Jiu-Jitsu (BJJ) and Brazilian culture to describe a tough, intense, and gritty style of training or fighting. The direct translation of porrada from Portuguese to English is "beating" or "brawl." It embodies the spirit of going all out, giving your maximum effort, and pushing through challenges. In BJJ, practicing porrada means training with high intensity and determination.

This website is a collection of resources curated by grapplers, for grapplers. Our goal is to provide you with all the information you need to succeed. Whether you want to learn about nutrition, training on the mats, lifting, or anything in between, we are here for you. We want to see you on the podium most of all, and we hope to help you do exactly that. If you have any questions, feel free to shoot us an email or DM us on any of our social profiles!

There are two main ways you can get started with training: 1) You can find a BJJ gym near you and do a trial day, or 2) you can create your own mini home gym and start training with friends. Option #2 is how our team at Porrada got started! We ordered 1-inch thick puzzle mats in a 10’x10’ square and began training using online resources. If you do start with the second option, we recommend eventually finding a gym down the road in your career. It will help you by allowing you to roll with more people and receive high-level instruction.

BJJ is quite similar to wrestling. Both start standing and use takedowns as a method to score points. Both use very similar mechanics overall. The main differences are that there are no pins (you can be on your back in Jiu-Jitsu), BJJ involves submissions, and the points system for each is very different. BJJ grants points for takedowns/sweeps, back control, mount, guard passes, and knee on belly. Wrestling grants points for takedowns, escapes, and back points (back exposure for freestyle).

BJJ is a very unique sport in many ways. There are so many incredible benefits to training Jiu-Jitsu. The biggest reasons we advocate for it are the mindset training and the added ability to defend yourself. In BJJ, you are forced to humble yourself over and over again, every single day. This sport is a great way to mature rapidly and generally become a better person (in our opinion). You will also have a better ability to defend yourself than 99% of the population—a pretty big bonus.

You’re never too old to start training! We see people on the mats of all ages and sizes. Large and small, old and young can, and should, train BJJ. If you are on the older side, it is perfectly acceptable to take it slow and learn at your own pace. You don’t always have to go full speed—don’t worry. There are typically also classes that separate people by goals. Certain classes are for those who want to compete, some are for general instruction, and some are specifically for self-defense teachings. There is a place for everyone on the mats.

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