One of the most effective and useful exercises for improving hip mobility and warming up the hips are the Side-lying hip CARs.

5 repetitions per side at a nice and slow pace working on gradually increasing the size of the hip circles.

Be mindful to keep the movement to comfort and no pain.

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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
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♦️Squat Mobility Flow For Tight Hips and Ankles♦️

Squat ➡️ Squat With Rocking ➡️ Squat With Knee Extensions ➡️ Squat With Overhead Reach

The squat is so important for so many reasons. Weight lifting, BJJ, and for the ability to perform normal daily tasks. It’s important to work on your squat and get into a squat on a daily basis.

Go through the flow 3-5 times.

Hold the stretches (rocking, knee extension, reach) 5-10 seconds.

If you’re dealing with stiff and achy knees, try this exercise.
Knee CARs (Controlled Articular Rotations) are a great warm up, cool-down, and generally a great mobility exercise.

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If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.

***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase

Song Code: ZHSCKZSADJ4K9RFI

Leg Swing ➡️ Hip Switch ➡️ Stand Up

A super effective and useful hip warm up or mobility drill for Jiu-Jitsu.

Great for before training or just to improve hip mobility and control.

Perform 10 reps each or set a timer and do 1 minute per drill for a couple of rounds.

Song Code: 9PCSGQV0YS9M9OQF

These stretches and exercises are some that I have used and found beneficial and effective for improving hip flexibility which can help with rubber guard and assists with guard retention.