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Mobility & Recovery for BJJ, No-Gi & MMA

What to Stretch, Why You’re Tight, and How Often to Do It

Combat sports place unique demands on the body.

BJJ, No-Gi and MMA involve prolonged tension, compression, rotation, and isometric strength. Over time, the body responds by tightening certain areas to protect itself.

This tightness isn’t a lack of flexibility — it’s a protective response from the nervous system.

This guide explains:

  • why common areas get tight after grappling and MMA

  • which stretches actually help

  • how to breathe so the body releases

  • how often to stretch for recovery and longevity


How to Breathe During Mobility Work (This Matters)

Before any stretch, the breath sets the tone.

Use this breathing pattern for every pose:

  • Inhale slowly through the nose

  • Let the breath expand into the belly and lower ribs (diaphragm)

  • Keep the chest, shoulders, jaw and hands relaxed

  • Exhale slowly through the nose, longer than the inhale

A simple guide:

  • 4–5 second inhale

  • 6–8 second exhale

Longer exhales signal safety to the nervous system and allow muscles to release without force.


Why Combat Athletes Feel Tight After Training

BJJ & No-Gi

  • prolonged hip flexion (guard work)

  • rounded spine under pressure

  • constant neck engagement

  • gripping leading to shoulder and upper-back tension

MMA

  • rotational force through hips and spine

  • explosive transitions

  • neck bracing in strikes, clinch and wrestling

  • asymmetrical loading

As a result, tightness usually shows up first in the:

  • neck

  • lower back

  • hips

  • groins

NECK

Why the Neck Tightens

The neck is constantly working to stabilise the head during grappling, framing, clinching and striking. Over time, it becomes guarded and stiff, especially under fatigue.

Neck Controlled Rotations (CARs)

How

  • Sit tall

  • Slowly rotate the head in a controlled circle

  • Stay within a pain-free range

  • Reverse direction

Cues

  • Move slowly

  • Jaw relaxed

  • Shoulders heavy and down

Reps

  • 3–5 circles each direction

Upper Trap Stretch

How

  • Sit or stand tall

  • Gently tilt the head to one side

  • Optional light pressure with the hand

  • Keep the opposite shoulder relaxed

Cues

  • No forcing

  • Slow nasal breathing

Hold

  • 20–30 seconds each side

LOWER BACK / SPINE

Why the Back Tightens

The spine absorbs load when hips are restricted, breathing is shallow, or posture collapses under pressure. Tightness is often a response to fatigue, not weakness.

Child’s Pose (Balasana)

(Excellent for BJJ and MMA)

How

  • Knees down, hips back toward heels

  • Arms long in front

  • Forehead resting on the mat

Cues

  • Let the spine lengthen naturally

  • Relax the neck completely

  • Breathe into the lower back and ribs

Hold

  • 1–2 minutes

Cat–Cow

How

  • Hands under shoulders, knees under hips

  • Inhale to gently arch the spine

  • Exhale to round the spine

  • Move slowly with the breath

Cues

  • Movement follows breath

  • No forcing end ranges

Reps

  • 8–10 slow cycles

HIPS

Why Hips Tighten

Hips are constantly loaded in guard, sprawls, shooting, scrambling and sitting between sessions. When hip mobility drops, stress transfers to the lower back and groins.

90/90 Hip Stretch

How

  • Sit with both legs bent at 90 degrees

  • Keep the chest tall

  • Lean forward slightly over the front leg

Cues

  • No collapsing the spine

  • Relax the hips on each exhale

Hold

  • 30–45 seconds each side

Half-Kneeling Hip Flexor Stretch

How

  • One knee down, one foot forward

  • Gently squeeze the glute on the kneeling side

  • Shift hips forward slightly

Cues

  • Ribs stacked over hips

  • Avoid arching the lower back

Hold

  • 30 seconds each side

GROINS

Why Groins Tighten

Wide stances, guard work and rapid directional changes place heavy demand on the adductors. Tightness often comes from repeated load without enough decompression.

Bound Angle (Butterfly)

How

  • Sit tall

  • Soles of feet together

  • Allow knees to fall outward naturally

Cues

  • Let gravity do the work

  • Do not force knees down

  • Relax inner thighs on each exhale

Hold

  • 1–2 minutes

Frog Pose (Gentle)

How

  • Knees wide on the floor

  • Feet turned slightly out

  • Hips back

  • Support on elbows or hands

Cues

  • Stay within a range you can breathe calmly

  • No sharp pain

Hold

  • 30–60 seconds

How Often Should You Stretch?

After training

  • 5–10 minutes

  • Focus on the areas that feel most tight

Rest days

  • Full sequence

  • 10–15 minutes

Before bed

  • Neck and hips are ideal

Consistency matters more than duration.

Final Thought

Mobility and recovery work isn’t about forcing flexibility.

It’s about:

  • calming the nervous system

  • restoring trust in movement

  • reducing injury risk

  • staying durable over years of training

When done consistently and calmly, mobility work supports better performance — and longer careers on the mat and in the cage.


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