8 Great Flexibility Exercises for Brazilian Jiu-Jitsu | Tai Kai Jiu-Jitsu
ACCESS OUR SCHEDULE
& EXCLUSIVE WEB SPECIAL

Secure your spot and get started today with our EXCLUSIVE offer!

By opting into the web form above you are providing consent for Tai Kai Jiu-Jitsu to send you periodic text messages. Standard rates may apply. You can reply HELP at anytime or learn more. You may opt-out anytime by replying STOP.
ACCESS OUR SCHEDULE
& EXCLUSIVE WEB SPECIAL

Secure your spot and get started today with our EXCLUSIVE offer!

By opting into the web form above you are providing consent for Tai Kai Jiu-Jitsu to send you periodic text messages. Standard rates may apply. You can reply HELP at anytime or learn more. You may opt-out anytime by replying STOP.
Jed Michael reviewed Tai Kai Jiu-Jitsu
5
via Facebook

World class instruction from world class human beings. Great people, great teachers, great community!

Katie O'Neal reviewed Tai Kai Jiu-Jitsu
5
via Facebook

My son has done 5 classes so far and is loving every second of them. He has adhd and the instructors knew it going in, they've all been very nice and very patient with my son, making sure he understands what is expected of him. I fully trust that he will learn a lot from his experience here.

Barbara Johnson Roach reviewed Tai Kai Jiu-Jitsu
5
via Facebook

Amazing place! The instructors and even the other students are great. The facility is super nice, clean and really big. Can't say enough good things. No matter your age, fitness level or goals, it's a fantastic place to learn Brazilian jiu Jitsu, striking arts, self defense, and most importantly make new friends.

Mike Palmer reviewed Tai Kai Jiu-Jitsu
5
via Facebook

There is nothing better than the sense of accomplishment I leave this building with. The facility is clean and top notch. The instruction team is able communicate direction to every student regardless of experience level. I can't recommend this school enough as a place to better yourself as a a person.

Mary Parry reviewed Tai Kai Jiu-Jitsu
5
via Facebook

This school is great for all ages! The atmosphere is amazing! The instructors and students are outstanding! Everyone helps everyone out! You feel extremely comfortable and at home here. Tai-Kai has become my passion! Thanks to everyone that has helped me improve! I couldn't ask for a better place to train!! You won't regret trying a free class! Try it out it has changed my life in so many ways! I haven't been this great in shape since high school! Best decision I have made for myself!

Chuck Schmutz reviewed Tai Kai Jiu-Jitsu
5
via Facebook

My wife Mary and I have been doing the Fitness Kick-Boxing at Tai-Kai for 5 years now! And we both love it, it has put me in the best shape of my life and I am 73 years young because of it! Pat yourself on the back Ken, your school is worth it! Sheena and Mike Bidwell Fitness Kick-Boxing classes are without a doubt the best! What is neat about them is they teach us the proper technique. This is very important, becasue if you learn how to do it right your workout improves ten fold.

Chris Roach reviewed Tai Kai Jiu-Jitsu
5
via Facebook

I’ve trained all over the world and Tai Kai is one of the best places I’ve trained, hands down. The facility is spectacular, they have a bunch of really great teachers and the student body is fun and welcoming. I love this place!

Allison Laraby reviewed Tai Kai Jiu-Jitsu
5
via Facebook

Tai Kai is so much more than a place to work out and get in shape. Sure, Tai Kai offers excellent Brazilian Jiu Jitsu, Kickboxing, Muay Thai and other classes... and it’s filled with so many knowledgeable teachers and instructors. But more than that, it’s a family, a home, a place to find encouragement and a place to find acceptance. I’m so happy to have found this place, trying my first class was the best decision I’ve ever made.

Amanda Lalonde reviewed Tai Kai Jiu-Jitsu
5
via Facebook

My kids started training jiu jitsu here earlier this year, and after watching them train and peeking in at the adult jiu jitsu classes, I decided to try it out, too. Best decision I ever made! The instructors are phenomenal in both the kids’ and adult classes, and the atmosphere is friendly and welcoming. I’ve met several incredible people while training here and love coming in to learn and get in better shape. If anyone is intimidated by jiu jitsu (or really, any of the other martial arts classes offered at Tai Kai) this place will set you at ease with a comfortable environment and training partners who are supportive and want you to do your best!

Tai Kai Jiu-Jitsu Liverpool Martial Arts and Fitness for All Ages!
Call us today to get started 315-395-0910
Request Information

Blog

Our latest news & thoughts

8 Great Flexibility Exercises for Brazilian Jiu-Jitsu

Photo: Emma Pursey.

A Sport like BJJ demands a high degree of flexibility to perform a wide range of techniques, both defensive and offensive. And, if you are just starting then stretching can be very painful. Though, over time it does get easier, but you need to keep up with it.
Regular stretching can lead to increase in flexibility to help you enhance your training, be it any kind. Its not just only reduces the potential injuries, but also helps to speed recovery time from injuries and sore muscles. And, as you become more flexible your speed, strength and coordination automatically increases. Therefore, do not underestimate it and follow the 30 second exercise to gain flexibility given below.

 

Seated Abductor Stretching

c3b8bc987d58d541b64b5dc4d3e75b23
Do: 2 sets of 30 seconds each with a 10 second rest in between
How to : Sit down and place your feet close to the groin while holding ankles and push the knees downward with the help of elbows.

Sitting Wide Leg Adductor Stretch

seated-wide-leg-front-fold-7
Do: 2 sets of 30 seconds each with a 10 second rest in between
How to do: Sit with your legs fully extended and wide apart, as much possible. And, then, slowly lean forward.

Seated Knee to Chest Glute Stretch

158_new
Do: 2 sets of 30 seconds each with a 10 second rest in between
How to do: Sit with one leg straight and the other bent over your knee. Pull the raised leg to the opposite shoulder, keep the back straight and shoulders forward.

Kneeling Back Rotation Stretch

Stretching Exercise
Do: 1 set of 30 seconds
How to do: Kneel on both your knees on the ground and hands in front of you. Raise your right arm and rotate the shoulder while looking upwards in the direction of the arm. And, repeat with the other arm.

Lying Leg Buttock Stretch

gluteal-buttock-stretch-lying-web
Do: 1 set of 30 seconds
How to do: Lie on the back with your knees bent. Raise one leg and rest the foot on the other thigh. Grab your bent leg’s thigh and pull it towards your chest and repeat with the other leg.

Abs Stretch

abs-stretch
Do: 1 set of 30 seconds
How to do: Lie down on your stomach with your arms stretched and place your hands directly under the shoulders. Push only your upper body up keeping your hip on the ground.

Standing and Reaching Hamstring Stretch

screen-shot-2016-11-17-at-8-38-00-pm
Do: 2 sets of 30 second with a 10 seconds rest in between
How to do: Stand with your legs, shoulder width apart and bend down to reach for the ground.

Lying Knee Hamstring Stretch

hamstring-stretch-supine
Do: 2 sets of 30 second with a 10 seconds rest in between
How to do: Lie on your back. Raise your extended leg and pull it towards your stretch while holding it.

 

So come in and Try a FREE CLASS.

Reprinted from

 

https://www.bjjee.com/articles/8-best-bjj-flexibility-exercises/