martin
Martin, this is question about the flexibility section. I can barely cross my legs when I am sitting and my hips are really tight. I have gotten into BJJ and it is a limiting factor in many of the classic positions guys get in. What can I do to work on this. I am working on improving to doing the splits, but progres is slow. Matt
Pictured is Molly Creamer, pro basketball player and past first round pick of the WNBA. Molly is shown working on her hip mobility focusing on the rotators of the hip.
Matt,
Great to hear from you and thanks for the question. Sorry to hear that flexibility is becoming an Achilles heel for you. Having practiced BJJ for a long time, I know how important flexibility is, and how frustrating it is when you realize that your lack thereof is holding back your game. Hopefully, this answer will help you out and get you on the right path.
First off, although improving adduction Range of motion is important (like doing a split), you must also remember to work in rotation mobility at the hip as well. When you look at the guard position, when someone is flexible, they also have rotational (particularly external rotation) range of motion taking place as well. When it comes to passing the guard or half guard, often a shift of the hips and internal rotation at one hip may be the key to the pass too, so flexibility is needed here too. This internal flexibility will also help to take some pressure off the MCL of the knee during movements like this.
Overall, I would suggest the stretch you see in the picture, but also stretches that work on the entire hip. I would do these at the beginning (after a warmup) and at the end of training to work on ROM. I especially like partner stretching where you can really relax and traction at the hip as well to add mobility to the tough joint capsule that surrounds the head of the femur. If you have someone that can help you stretch out, I would recommend it.
Finally, remember that some people are just naturally tighter than others. You may never do a split and trying to may lead to other problems. Be gradual, be consistent and monitor your progress. These will be the keys to moving forward.
I hope this helps.
Martin Rooney
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