Hips and grips. A very common saying in Jiu Jitsu, everything comes down to hips and grips. So, it’s no surprise that hip mobility is a key component of performing well on the mat.
It’s also no surprise that most peoples hip mobility sucks.
Luckily for you, I have a solution to fix those hips. This 7 minute hip mobility routine is something can be done several times a week, even daily, and will improve you hip mobility in almost no time at all.
Hip mobility is not as simple as targeting the hip directly. To get great movement and function in the hips, you need to target the muscles and tissue in the surrounding area. Also, on top of stretching, you need to move the hip joint through it’s full range of motion, in as many directions as possible. That’s how you’re really going to improve hip flexibility.
This mobility routine will target the hip flexors, the groin, the glutes, the hamstrings and stretching out the lower abdominals.
Perfect Hip Mobility for BJJ video
Also, when going through these movements, focus on really engaging your core and breathing from the diaphragm. The more you engage the core and proper breathing mechanics, the more mobility you'll get from these movements. When we do mobility for the hips without engaging the core, the body limits the range of motion because it senses its not strong enough and limits the range of motion to protect from injury. You can test this yourself by lying on your back and raising one leg with a relaxed core and a fully engaged core. You should get a better range of motion with a fully engaged core.
The exercises are:
Glute Stretch: Immediately go into the glute stretch by placing the lead leg parallel with your hips and twisting the open hip (far hip in this image) towards your heel. Hold for 5 deep breaths on each side, then switch back and forth between each leg for 20 reps. (Watch video for details)
Cossack Squat: make sure to keep your heel on the ground as you squat down to stretch focuses on opening up the hip and groin. Point your toes up in the air on the other leg to stretch out the hamstring. Then from this position, adjust straight into....
I hope you enjoy this routine.