Training in BJJ week in, week out can take a toll on the body in general, but the hips often get the worst of it since they’re at the center of almost every technique we practice. There’s a good reason for that, but we still need to take extra steps to make sure they stay mobile and healthy:
Primarily your hip flexibility is determined by how lose a group of muscles known as the IT Band are. The IT Band is notoriously tight, and that can make your hip movements restricted. After each work out or training session, you can use a foam roller (fairly cheap on sites such as amazon) to stretch out and loosen the IT Band. Simply lie on the foam roller, and move down the roller on the outer side of your leg from knee to hip. You should feel the strain and to begin with the first few rolling sessions will be painful. After time the rolling will get easier, and your hips will begin to loosen and you’ll start to feel and notice the benefits.
Just Keep Swinging
Leg swings are also a great way to promote hip flexibility as well as improving control, accuracy and range of your kicking. The exercise is also just as simple and easy to perform as it sounds. Simply swing your legs. Swing to begin with but as you start to feel comfortable instead of swinging, begin to lift, to gain more control over the movement. Swings can be made both to the front and the side. It’s the movement towards the sides that really makes the difference in your hip flexors, so concentrate on this for optimum results.
The Amazing Spiderman
Lastly we’ve got spider-mans. No not that kind of spider-man. This exercise not only helps mobility in the hips, but also works the abs, so is a welcome addition to the normal strength and conditioning circuit. To do the spider-man, take a press up position. From here move your knee to your elbow, mimicking the movement of spider-man climbing a wall. You should move the knee wide of the elbow to make the most out of this exercise. When you feel more confident, try moving your knee to the opposite elbow to work in a twist to the movement. This will work the inside of the hip muscle group as well as the lower two abs, making it a truly awesome conditioning move. Not only will your hip flexibility be improved, but you’ll have a head start if you’re ever bitten by a radioactive spider.
Conditioning of the hips should be done on a regular basis, if you don’t stretch regularly or get slack on the circuits; you’ll find that the hip seizes up incredibly quickly. Work this exercises twice a week and you’ll find you all round game improves dramatically.
Come down to Arashi Do Edmonton and try out one of our great Brazilian Jiu-Jitsu programs like Fundamental BJJ, Women’s Only BJJ or Children’s BJJ for ages 4-7 and 8-14.
All those and you get a 30 DAY FREE TRIAL!