Stretching for the Jiu Jitsu

Flexibility is of utmost importance in the sport of Jiu-Jitsu as it reduces the risk of joint, muscle, and connective tissue injuries by providing stability, preventing tendons or ligaments from tearing and improving circulation and performance. Stretching enhances the range of motion and promotes nutrient supply and muscle waste removal.

The type of stretching may vary, including ballistic, dynamic, and static, each with its own benefits and preferences.

Static stretching, which involves holding positions, has been found to improve range of motion. However, recent research suggests incorporating dynamic stretching into warm-up routines for sports like ice hockey, gymnastics, wrestling, martial arts, and others that involve leg movements.

Dynamic stretching, resembling motions during activities, is expected to be more effective than static stretching. The study emphasizes the need for sport-specific warm-ups and individualized approaches. While dynamic or ballistic stretching may be more suitable for sports like Judo, Jiujitsu, or kickboxing, static stretching may be advantageous in wrestling sports (Samson et al., 2012).

Reference

Samson, M., Button, D. C., Chaouachi, A., & Behm, D. G. (2012). Effects of dynamic and static stretching within general and activity specific warm-up protocols. Journal of sports science & medicine, 11(2), 279–285.