While BJJ is all about the hips, its amazing how poor most people’s hip mobility is. I can almost hear the creaking joints every time I roll with people. But, you can fix it and fix it fairly quickly. All you need is this 7 minute routine and a little dedication.
The exercises can be done before or after training, or when you relaxing at home watching the TV. You could even go Rickson style and do them on the beach.
The idea behind this routine is two fold: 1) target the major muscles surrounding the hip the impact hip mobility and 2) move the hip joint through a full range of motion in multiple directions.
This routine will target the hip flexors, the glutes, the hamstring and abductors. Hip mobility is so much more than just target the hip flexors, its about working everything surrounding the joint. Do this routine 2 to 3 times per week and you feel a huge difference in how you both on the mat and off the mat.