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This is a blog that I was going to put up in a BJJ community; but I think that it is relevant here. There are enough people that train. And frankly, even for you iron heads, it might be useful info:
Why Stretching is so damn important:
Chances are, you are the typical human being that has become addicted to things that managed to place us in a seated position. Yes, you are a little bit different because you are a BJJ player. But so what! It is even more important that you stretch even more than you THINK that you do, because you are a BJJ player. You need to realize, if you do not already, that stretching is every bit as important as your conditioning workouts, and even your BJJ training. It is stretching that keeps everything functional and pliant through out the rigor your are putting your body through.
So you need to listen up. We’re going to cover why it’s important; and then we are going to cover some different, very specific types of stretching. This will be the first, in what will be a 3 or 4 part blog on the topic.
So let me Captain Obvious for a moment.
Benefits for your body:
- Increased range of motion
- Helps maintain correct posture
- Increased resistance to injury
- Increased blood and nutrient supply to the muscles
- Decreased muscle soreness.
Benefits for the Mind:
- Calming, mental recharge
- Mental and physical tension release
Don’t go old school with pre-workout stretching
One of the worst things you can do is attempt stretching before you workout. You need to do a warmup that are similar to the motions that you will make while you are stretching.
It is not necessary to always do full body stretching
Unless you simply enjoy the act of stretching (which you would be wise to get into), you need only stretch the muscles that you worked in the gym.
One day per week needs to be dedicated to stretching
You can accomplish this by going to a yoga class, pilates, or stretch however you see fit. Make it a solid 45 minutes to an hour. I’d recommend getting into some of the stretching modalities that gymnasts use. There are many programs out there, of which I will make some recommendations. But I’d especially recommend a program by GymnasticBodies.com. (I have no affiliation, other than I’ve studied their programs; and have used them to great affect)
Some personal perspective
I’ve been a martial arts guy for almost 35 years. Since I was 11 years old. I hate to admit it, but my first instructor was a Ninjutsu instructor (hey… don’t judge. It was the 80’s), who made me stretch. And I got real flexible real quick. From then on, I stretched after every workout. And it is my firm belief that my flexibility is the reason that I’ve never had a serious athletic injury until 2007 when my left biceps tendon completely separated. I was eaten up by tendonitis, due to training BJJ 5 – 6 days a week. Unavoidable.
To this day, a few month shy of 46 years of age, I can pull off a gogoplata; or remain extremely pliable on the mats. Stretching, lots of water and a clean diet does the trick.
I’ve also found that even if you fall away from flexibility training for a bit, you can gain it back quickly. The fastest way to do that is to use a hot tub, prior to your workout or stretching if you have access to one. Or a hot shower if you do not. Do your workout, stretch, shower, and then stand in a cold shower for about 5 minutes. Get that blood moving, lactic acid out, and you will be amazed.
Stretching Specified.
Here is the part where we get specific. Remember, you can do your own thing, but if you’re taking BJJ seriously, you are going to want to pay attention. You know those uber well formed hairless monkey’s also known as gymnast’s? The following is a mobility guideline that will get you closer to putting your own foot behind your head. Not that you’d want to do that; but you could. This series will be broken up into three sections. Thoracic Stretching, Middle Split, and Front Split. Between the three areas, you will become as limber as you possibly can if you are serious about it.
This installment will focus on Thoracic Stretching: I’ve chosen to start with thoracic stretching first because it focuses on the part of your spine that starts at the base of your neck, and extend halfway down your back. This is often a very seriously neglected part of the body; and one that is under increased strain as we age. It is also a difficult area to stretch. But once you learn how, you will look forward to the experience.
This also addresses that pain that seems to always show up between your shoulder blades. And that sometimes leads to headaches, and an over all surly disposition. Ever see a hump at the back of someone’s neck? That’s thickening of soft tissue because of poor mobility. So many of us spend a lot of time sitting in front of a screen, or in a car, plane or train. So this is why I want to draw this out first.
One of the main benefits is the release of stress and tension. Followed by increased athletic performance almost immediately; and a really good feeling of well being thanks to endorphin releases due to removal of the stress hormones.
The following are some examples to get you started. Do them in the order shown, and hold them for the time indicated in front of the title.
This is by no means comprehensive; but it should give you and idea of how you should be posing your stretches.
Why Stretching is so damn important:
Chances are, you are the typical human being that has become addicted to things that managed to place us in a seated position. Yes, you are a little bit different because you are a BJJ player. But so what! It is even more important that you stretch even more than you THINK that you do, because you are a BJJ player. You need to realize, if you do not already, that stretching is every bit as important as your conditioning workouts, and even your BJJ training. It is stretching that keeps everything functional and pliant through out the rigor your are putting your body through.
So you need to listen up. We’re going to cover why it’s important; and then we are going to cover some different, very specific types of stretching. This will be the first, in what will be a 3 or 4 part blog on the topic.
So let me Captain Obvious for a moment.
Benefits for your body:
- Increased range of motion
- Helps maintain correct posture
- Increased resistance to injury
- Increased blood and nutrient supply to the muscles
- Decreased muscle soreness.
Benefits for the Mind:
- Calming, mental recharge
- Mental and physical tension release
Don’t go old school with pre-workout stretching
One of the worst things you can do is attempt stretching before you workout. You need to do a warmup that are similar to the motions that you will make while you are stretching.
It is not necessary to always do full body stretching
Unless you simply enjoy the act of stretching (which you would be wise to get into), you need only stretch the muscles that you worked in the gym.
One day per week needs to be dedicated to stretching
You can accomplish this by going to a yoga class, pilates, or stretch however you see fit. Make it a solid 45 minutes to an hour. I’d recommend getting into some of the stretching modalities that gymnasts use. There are many programs out there, of which I will make some recommendations. But I’d especially recommend a program by GymnasticBodies.com. (I have no affiliation, other than I’ve studied their programs; and have used them to great affect)
Some personal perspective
I’ve been a martial arts guy for almost 35 years. Since I was 11 years old. I hate to admit it, but my first instructor was a Ninjutsu instructor (hey… don’t judge. It was the 80’s), who made me stretch. And I got real flexible real quick. From then on, I stretched after every workout. And it is my firm belief that my flexibility is the reason that I’ve never had a serious athletic injury until 2007 when my left biceps tendon completely separated. I was eaten up by tendonitis, due to training BJJ 5 – 6 days a week. Unavoidable.
To this day, a few month shy of 46 years of age, I can pull off a gogoplata; or remain extremely pliable on the mats. Stretching, lots of water and a clean diet does the trick.
I’ve also found that even if you fall away from flexibility training for a bit, you can gain it back quickly. The fastest way to do that is to use a hot tub, prior to your workout or stretching if you have access to one. Or a hot shower if you do not. Do your workout, stretch, shower, and then stand in a cold shower for about 5 minutes. Get that blood moving, lactic acid out, and you will be amazed.
Stretching Specified.
Here is the part where we get specific. Remember, you can do your own thing, but if you’re taking BJJ seriously, you are going to want to pay attention. You know those uber well formed hairless monkey’s also known as gymnast’s? The following is a mobility guideline that will get you closer to putting your own foot behind your head. Not that you’d want to do that; but you could. This series will be broken up into three sections. Thoracic Stretching, Middle Split, and Front Split. Between the three areas, you will become as limber as you possibly can if you are serious about it.
This installment will focus on Thoracic Stretching: I’ve chosen to start with thoracic stretching first because it focuses on the part of your spine that starts at the base of your neck, and extend halfway down your back. This is often a very seriously neglected part of the body; and one that is under increased strain as we age. It is also a difficult area to stretch. But once you learn how, you will look forward to the experience.
This also addresses that pain that seems to always show up between your shoulder blades. And that sometimes leads to headaches, and an over all surly disposition. Ever see a hump at the back of someone’s neck? That’s thickening of soft tissue because of poor mobility. So many of us spend a lot of time sitting in front of a screen, or in a car, plane or train. So this is why I want to draw this out first.
One of the main benefits is the release of stress and tension. Followed by increased athletic performance almost immediately; and a really good feeling of well being thanks to endorphin releases due to removal of the stress hormones.
The following are some examples to get you started. Do them in the order shown, and hold them for the time indicated in front of the title.
This is by no means comprehensive; but it should give you and idea of how you should be posing your stretches.
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