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Eric Allain
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I absolutely love the BJJ classes here. The instruction is excellent, the staff is friendly, helpful and well organized and the facilities are great. All this comes together to create an environment where the students help each other learn and improve. It is this that really does it for me. PAMA is not just a place to train, it is a community of friends. BJJ is hard. It can be demoralizing. Having helpful, encouraging friends to train with is what keeps me coming back. It is this that will push me to finally get that black belt some day.

Julia Benson
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I love coming here. I have improved my Muay Thai technique. A lot of experienced students in the class make sparring fun. Beyond all of this PAMA is a community.

Sean Kavanagh
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Great place to train and has the largest media presence I've ever experienced in any of the BJJ gyms I've trained at. That is a good thing because it lets you know what you are signing up for and makes the gym culture available to see online. And it is a great culture which is very friendly and welcoming of new students and has a desire to see people continuously improve whether it is BJJ or Muay Thai.

Blair Cuneo
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Excellent Women’s Self Defense class! Walked away with several very good techniques.

Mitch Ludwig
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I recently moved to the area and dropped by to check out the bjj classes. I've been training bjj for the better part of a decade and can say without a doubt that this has been one of the most welcoming gyms I've ever experienced. Great instruction with a good mix of belt levels that gives everyone an opportunity to learn.

Dylan Olson
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I like to get to know a school for a while before giving a review. That said, I've been training in PAMA's BJJ program for about a year now. I came to this school as a 2 stripe blue belt and have had training from several different places over the years. I can say honestly that the Pendergrass brothers have succeeded at creating and continuously cultivating an amazing environment for learning. You feel like family as soon as you walk in the door. And regardless of whether you've never trained before or have been training for decades, there is something here to learn and grow in for everyone. The instructors are patient, love what they do and can break down concepts in ways anyone can understand. The culture here at PAMA is consistently positive and inclusive. Classes are organized well and more experienced students (upper belts) are always willing to help those looking for guidance. If you're looking for a place to train, just stop by PAMA and see for yourself.

Chris George
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The professionalism of the staff is unmatched. All of the instructors are great with kids. Both of my kids love being here.

James Willison
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This is a great to train both mind and body in the art of BJJ. The main instructors, Guy and Rob, are knowledge and care about their students. I was particularly impressed that they (and other instructors) already knew my name despite not having formally introduced myself to them. That’s a little thing, but it meant they want to know who is coming to their facility. As well, the other students, particularly the upper belts, are great training partners. In my experience, they know when to go hard and also when to help a beginner out. PAMA is an excellent place to train and to be a part of a community looking to improve themselves on and off the mats.

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Pendergrass Academy of Martial Arts Raleigh & Wake Forest Martial Arts
919-819-1908
Pendergrass Academy of Martial Arts

5 Great Stretches to Improve your Flexibility – Go Grab your Belt!

June 28, 2019

Here at the Pendergrass Academy we’d like to share 5 Great Stretches that are sure to improve your overall flexibility. These stretches are imperative to any Brazilian Jiu-Jitsu practitioner. The primary muscles we’ll focus on are the lower back, the legs and the shoulders. These stretches will require using our belt. If you don’t have a belt that’s ok, you can still take advantage of these stretches by using a rope or a towel. 

Stretch #1: Hamstring Stretch: For this stretch we will utilize the entire length of the belt. Placing foot on the inside center of the belt. Lay on your back and extend the leg up. Our opposite knee can point up and you’re going to pull back gently. Holding it for at least 20 seconds. If you want to increase the pressure of the stretch you can also lay your opposite leg flat and that will help increase the stretch. You’ll do that for both side.

Stretch #2: Hip/Lower Back Stretch: Next we’re going to wrap the belt around the back of our neck. Letting the leg down gently. This is  partially a leg stretch, and a hip stretch as well as a lower back stretch. You can always pull on the belt to help increase the pressure of the stretch. Repeat on both sides for at least 20 seconds.

Stretch #3: Calf Stretch: We’re going to put the belt on the very end of the foot near the toes. We’re going to lift the heel off the mat. Pulling on the belt this will give you a nice little calf stretch.

Stretch #4: Split Stretch: We’ll start off in a middle split for this stretch. We’ll loop our belt around our foot. While gently pulling on the belt lean forward chest to thigh. Gradually increasing the stretch over time. Again 20 seconds repeating it on both sides.

Stretch #5: Shoulder Stretch: For this stretch we’ll double up the belt. Throw it over your shoulder and reach and grab the other end of the belt. Use the lower hand to pull down gently so that we get the stretch on the top arm, and the shoulder. Hold for 20 seconds, making sure to do both sides. This stretch is particularly good for situations where you might be caught in a Kimura or an Americana.Remember to hold stretches for 20 seconds or longer if you are able, and include both sides. These stretches are a sure fire way to improve your ground game in Jiu-Jitsu. Even if you don’t practice Jiu-Jitsu stretching is good for the body and helps us to stay limber as we age. Thanks for reading! Happy Stretching!

Proudly serving the Wake Forest and North Raleigh area (Wakefield). For more information about our Brazilian Jiu Jitsu programs check us out at www.BJJNC.com

Pendergrass Academy of Martial Arts
2921 Wakefield Crossing Drive suite 100
Raleigh NC 27614
919-819-1908

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