Sebastian Brosche · 32 min · 815 words
A slow stretch class of long held postures for the hips, quads and hamstrings, building the deep flexibility your guard relies on. Grab a belt.
Alright everybody, welcome to our session for today. The focus is front of the hips, including the quads, which are really big muscle group, and the hamstrings. So slower held postures and held about three to five minutes each. So you can have your jiu-jitsu belt.
I have two options for this stretch, so if you don't have one that's okay, but if you have it you may like that variation a little more. Let's get started. So starting on your hands and knees, I'm gonna go this way, see the timer. Starting on the hands and knees, stepping the left foot to the outside of the left hand, and with the back knee, maybe just walk that back knee back, the back knee back a little bit.
The stretch you should feel is through the front of the back hip, so the front of the back hip here, and maybe even the inside of this hip, so the adductors. So staying here for just a few moments, and I know that it's not the most relaxing position in the world, but this is where we're starting, and this is where we need to stretch. And remembering that that less is more, like I don't want you to go into the stretch at 120,000%. It'll become a bit more intense as time goes on, and just here for two more minutes, getting everything loosened up.
This is our prep phase. Making sure the hands are under the shoulders, creating a good post, strong post. Moving into our last minute. As we do this, be aware of anywhere that's tense, anywhere that's tense, and see if you can let it relax.
I know it's hard in a posted posture like we are, but see if you can let it relax. To come out of the position, I actually want you to really slowly walk the hands staying posted on the hands, allowing the back hip to release. So staying here for just a beat, then focusing on that front hamstring, the one we're stretching, go ahead and walk the hands back to straighten, or almost straighten that hamstring. And instead of being static, just one or two times walk forward, stretch the back hip, walk the hands back, gently stretch that front hamstring.
I find it takes sometimes a few repetitions of dynamic movement just to allow it to strain without it being irritated, especially if there's lots of hard training. So the next time you walk the hands back, take your back foot and pivot it. Maybe sit on the back foot, or if you've been in an ankle lock extravaganza, just sit. Just sit on your hips, so whichever one you like.
We won't be here for crazy long, but both hands, you can either have both hands in between the legs on the ground, so that will target more lower back, or one hand on each side of the leg, which is more hamstring, and that's the one I'm going to do. Only three minutes here. So ready, we've had the front of the hip, the front of the back hip, the inside of the front hip, and moving through the hamstring. And if you feel this a bit more in your back or somewhere else, then that probably just means it's tight there.
The main focus of this stretch is the back of that hamstring. One more minute here. All right, we will come back to the hamstrings, so don't worry. Both hands on the ground, walking the hands forward, bending the back leg.
Well, the front leg, the back legs already bent. Find your way to your hands and knees. Other side, stepping the right foot to the outside. Well, for me, it's my right, but whatever is your other foot.
Making sure the wrists are under the shoulders, so we have a good post, and with the back foot, maybe with the back foot, pull the knee back. Even if it's a little bit, it still makes a difference. Stretching the front of the back, the back hip, and for the front hip, you might feel it through the inside. Those adductors tend to get quite tight.
We have three minutes, and although it is a posted posture, like we're posting on our arms, you do your best to relax. If you want to stretch the forearms, you can actually, my fingers are naturally facing forward. You can turn the fingers towards, you can't see because it's behind my foot, but you can turn the fingers towards the back knee. If you want to add a forearm stretch, it might be too much to do that on both sides for three minutes, so it's nice to do on this side for just a few moments.
So that's an option. You don't have to do it, it's just a nice option.
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