It is essential to warm up properly for BJJ in order to avoid injury and improve your performance. Anybody who has competed in any BJJ tournament knows what it’s like standing around waiting to be called out on the mat. During this time it is important to keep moving and not let your body cool off.
- Place your feet and hands down on the mat, with your toes and fingers pointing forward
- Lift your hips up and squeeze your butt. Push your chest up, so can feel a nice stretch in your pec minor and the front deltoid muscle. Also, make sure you don’t lift from your lower back.
- Once you’re in a reverse table top position take and inhale, and on your exhale get your butt behind your hands, lean forward and try lifting those glutes off the floor for a brief moment.
- When you start feeling comfortable, you can get on with lifting the feet in the air as well.
Continue by following this movement: inhale – lift up, exhale – L sit. Breathing deeply is essential here. Holding your breath will only reduce the positive effects of the technique. We recommend doing a flow with 20 or 30 repetitions. This is a great way to wake up your shoulders, hips, back, and core.