Jiu Jitsu Spine & Lower Body Mobility Workshop

Thank you for joining us during our Jiu Jitsu Spine & Lower Body Mobility Workshop! We looked at movement patterns required for jiu jitsu, and then used mobility and strengthening drills to improve how you move and help prevent avoidable injury. These simple improvements and corrections can help you eliminate pain, help you move better, and improve your jiu jitsu game!

Mobility exercises

Cobra/Prone Press Up: 10 reps 2-3x/day.
If you are currently dealing with low back pain, I would advise performing these even more frequently – 10 reps every 2 hours throughout the day.

Thread the Needle + Hip Lifts: 10 reps, 2 second lift-off between reps. 1x/day.
Perform 10 reps per side and hold the hip lift for 2 seconds each time. This is a great warmup movement for jiu jitsu.

90/90 Hip Stretch and Iso Holds: 5×5 second hold each, with a 2 second lift-off. 1-2x/day.
Perform a 5 second stretch on the forward leg then lift and hold the leg off the mat for 2 seconds, then perform a 5 second stretch on the back leg then lift the leg off the mat for a 2 second hold. Perform 5 reps each, then switch legs and perform the same routine on the other side. Perform this 1-2x/day depending on tightness. This is another great exercise to warm up before jiu jitsu.

Couch Stretch: 3×30 second hold each. 1-2x/day.
The further you move your knee to the wall, the more stretch you will feel. This is called the “couch stretch” because you can do this on your couch.

Foot Soft Tissue Mobility + Big Toe Stretch: 2 minutes. 1-2x/day.
Roll your foot on a lacrosse ball for 2 minutes, and then immediately follow up with a big toe stretch using the ball/wedge/wall.

Stability Exercises

McGill Big 3: 10x10sec. hold each. 1x/day. For all of these, tighten your core like you can “take a punch to the gut.”
1. Bird-Dog: Raise opposite arm and leg, make a fist, and point your toes towards yourself. Keep a neutral spine and avoid lifting the foot too high.
2. Neutral Curl Up: Hands under the low back, tighten core, elevate elbows, and raise the head and shoulders 1 inch from the mat.
3. Side Plank: prop up on elbow and feet.

Copenhagen Plank: 3×30 second hold each side. 1x/day.
As you get stronger, bump up the length of time held and/or the number of reps.

These exercises were carefully chosen for the specific needs of jiu jitsu practitioners. These are some of the best mobility and stability exercises to improve your BJJ performance with minimal use of equipment.

While we saw some great improvements in this generalized course, we can make even greater improvements with a 1-on-1 individualized program.

I’m your local movement expert! If you are dealing with any frustrating aches, pains, or mobility limitations, reach out and I will help you get back to 100%+ so you can crush your goals on the mats and in life!

Appointment Requests

Tim Brown, DPT, DN-2

Ascend Performance Therapy