Sebastian Brosche · 8 min · 1,057 words
An 8-minute hip and psoas stretch to do before jiu jitsu. Loosen tight hip flexors so you move better and pass guard easier.
Hey guys, welcome to today's video. We'll stretch out the front of the hips, the psoas, and grab yourself a rolled up blanket, a towel or a gi jacket or something like that, just to place under your hips for some of the stretches. So first of all, we'll start off just on all fours and then bring your right foot to replace your right hand and bring your hips above your knee, shoulders above your hips and then just engage your glutes here. So hands on your hips, engage your glutes and almost suck your stomach in so you feel that stretch come on the front of your left hip here.
And just remember this kind of scooping motion here, your glutes, we'll use that throughout the video. One more inhale here. Exhale, come back down to all fours and then same on the left side. So replace your left foot with your left hand or vice versa.
Good, just three breaths here. Remembering that stretch on the front of the right hip this time. Good, let's come back down now and grab your rolled up blanket and just put it in the center of your mat and then lay down so that your hips are on top of the rolled up blanket. And then from here, bring your knees to your chest, bring your knees together, good, take an inhale and grabbing just the right knee, let your left foot come down to the mat and let's create that scoop as well.
You can drive your left foot into the mat slightly as well and then just start dragging your left heel away but pointing your left toes up to the sky. Good, three breaths here. Good, off to your third breath, bring your knee in as you inhale and then switch the grip on the left knee as you exhale, right foot comes down to the mat, bring that scoop on and then drag that right heel away pointing your right toes up to the sky. Good, three breaths.
Good, last inhale and bring your right knee in. Good, then lift your hips up to remove that blanket out the way, just put that at the end of the mat. We'll come to all fours again. Good, this time step your right foot outside your right hand and you can drag your left knee back slightly if that's a bit more comfortable but bring that scoop on, so engaging the glutes and start dropping your hips down to the mat and bringing chest forwards and shoulders back and just feel that hip stretch come on this side.
Good, three breaths. Okay, come out of that, back to all fours and left side this time, so step the left foot outside the left hand, engage the glutes and bring your hips down, chest forwards, three breaths. So you can come down to your elbows in this pose sometimes but I want to focus on that scoop today and really locating that stretch so try and stay on your hands and just really focus on the area where we're looking at today. Good, come back to all fours now and grab that blanket and just put the blanket or key jacket or if you've got just on your heels here just to protect our jujitsu knees and then sit down on that blanket so you've got a bit more space than you usually do and we'll activate that scoop here so bring your hands behind you, shoulders back, don't just sort of sit like this you want to really open your chest out here as well and then bring that scoop on so you can feel that stretch and then sit back onto the blanket for three.
Good, you should feel it in your quads here slightly as well, it's a good stretch for that. Okay, last inhale, last exhale and bring yourself back up. Good, if you are enjoying any of these stretches feel free to pause the video and just sit in the stretch that's fine as well. So meet me in an all four position again and this time right knee comes to right wrist and then bring that foot under your hips as you drag that left knee away and bring on that scoop.
Good, find that stretch, find a comfortable position for your back knee if you need to drag it back that's fine but again we'll stay on our hands this time just really focusing on stretching out the front of the left hip. Good, two more breaths here, make sure you're bringing that stomach in. Good, last exhale and start creeping that back knee back to all fours and switch sides over to the left so left knee, left wrist, tilt the left foot under your hips and drag the back knee back until you're comfortable, bring your belly in, feel that scoop, engage the glutes and three breaths in the stretch. Good, two more breaths here, last inhale, last exhale and then start creeping that knee back, come to all fours and then grab that blanket again and just put that in the center of the mat, sit your hips on it again and then lay down.
Good, just stretch your heels away, toes pointing up to the ceiling, bring your belly in and just feel that scoop as we lay here for three breaths. I like to put my hands on my hips here just so I can feel the area I'm stretching in. Good, and now just bring both knees to your chest, just hug over the front of your knees and three breaths, just stretching the lower back out slightly. Good, and once you're done just lift that blanket, put that to one side and sit yourself back up.
Okay, thanks for watching guys, so that's it for this quick soar stretch video, hope you guys enjoyed it, let me know how you got on and if you have tight hips try this before you do one of the other classes and it's gonna feel really good and it's gonna warm your hips up and get you prepared for class or prepared for the day if you're starting off in the morning. So yeah, thanks for watching guys, I'll see you in the next video.
This is the transcript. Become a member to watch the video.
Watch now →.avif)