BJJ Flexibility & Mobility Program | Hip, Shoulder & Spine

This tightness often stems from anterior shoulder capsule restriction and shortened pectoralis muscles, which limit external rotation. To address this, focus on actively engaging your rotator cuff muscles to create space within the glenohumeral joint during the dislocate, and incorporate specific stretches for the chest and anterior deltoid to lengthen these tissues.

Limited hip mobility for guard retention usually indicates tightness in the hip flexors and external rotators, restricting your ability to create space and angle. Prioritize exercises that promote active hip external rotation and controlled hip flexion under load, such as deep Cossack squats and controlled hip car (controlled articular rotations) to improve your range of motion and control.

Lower back stiffness from spinal twists often occurs when the thoracic spine is immobile, forcing excessive rotation from the lumbar spine. To correct this, focus on initiating the twist from your upper back by retracting and depressing your scapulae, allowing for greater thoracic rotation and reducing strain on your lumbar vertebrae.