30 Minute Jiu Jitsu (BJJ) Flexibility Routine (FOLLOW ALONG)

Summary by Krater

This follow-along routine focuses on neck and spine mobility stretches tailored for grappling, BJJ, and wrestling, using a mat and yoga blocks.

From the video

Answers: How do I improve neck and spine mobility for BJJ and wrestling?

• Neck mobility
• Spine rotation
• Grappling flexibility
• BJJ mobility routine
• Sleeper stretch
• Thread the needle stretch
• Tailor pose

Exercises

• Neck four points rotation · bodyweight · 5 each way
• Spine rotation · bodyweight · 5 each way
• Sleeper stretch · pillow / yoga block · 1 minute per side
• Thread the needle · bodyweight · 30 seconds per side
• Tabletop bridge · bodyweight · 5 reps
• Pike roll · bodyweight · 5 per side
• 90/90 hip switch · yoga block / bodyweight · 3 reps per side with 5-second PNF press
• Tailor pose · wall / bodyweight · 3 sets of 5-second holds
• Horse stance pancake · bodyweight · 10 reps
• Half-pancake shoulder stretch · bodyweight · 20 seconds per side
• Upward dog · bodyweight · 20 seconds
• Lunge stretch with rear leg lift · bodyweight · 5 reps per side
• Camel pose · bodyweight · 30 seconds
• Hero pose · bodyweight · 20 seconds
• Child's pose · bodyweight · 30 seconds