Check out this BJJ specific stretching routine which will improve your overall flexibility. This routine mainly focuses on promoting mobility in the hips along with the entire body.
To best perform these stretches, do so dynamically before training and statically after training.
If done on an off day, both types of stretching (dynamic and static) are both recommended. Hold the stretches anywhere from 30 – 60 seconds (or 12 – 15 repetitions) until a sense of relief is felt.
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