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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
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Pendergrass Academy of Martial Arts

The Role of Flexibility in Brazilian Jiu-Jitsu: How to Improve Your Mobility

April 11, 2025

The Role of Flexibility in Brazilian Jiu-Jitsu: How to Improve Your Mobility

Flexibility is a crucial element of Brazilian Jiu-Jitsu that often gets overlooked. While strength and technique are essential, having good mobility and flexibility can enhance your performance on the mats, prevent injuries, and allow you to execute techniques more effectively. Whether you are trying to improve guard retention, escape from positions, or increase your overall agility, flexibility plays a key role in your success.

Why Flexibility is Important for BJJ

BJJ is a dynamic martial art that involves a lot of movement and positions requiring flexibility, especially in the hips, shoulders, and lower back. Improved mobility allows smoother transitions between positions, control over your opponent, and more effective submissions. Flexible muscles are less prone to injury, enabling practitioners to roll and train longer.

For example, a flexible hip flexor allows for smoother transitions between sweeps and guard positions. When your hips are tight, escapes from the mount or back control can be more challenging. A lack of flexibility may cause you to feel stuck during rolls, while increased flexibility allows for fluid movement and escape.

How to Improve Mobility for Better Performance

Improving mobility begins with a consistent stretching routine and focused exercises targeting key areas. Start with dynamic stretches before training to activate muscles and incorporate static stretches after rolling to improve flexibility.

Here are 5 Effective Stretches for BJJ Practitioners:

The primary stretches below are for the lower back, the legs, and the shoulders. These stretches will require your belt. If you don’t have a belt, that’s fine. You can use a rope or towel for these stretches instead.

#1: Hamstring Stretch: For this stretch, we will utilize the entire length of the belt. Place the foot in the center of the belt. Lie down on your back and extend your leg up. Your opposite knee can point up or lie flat, and you will pull back gently on the belt. Hold it for at least 20 seconds. You’ll do this for both sides.

#2: Hip/Lower Back Stretch: Keeping your foot on the inside of the belt, place the belt around the back of your neck. Letting the leg down gently. This is partially a leg, hip, and 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.

#3: Calf Stretch: 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 will give you a nice little calf stretch. You can also lean forward, chest to thigh, and flex your foot to get a calf stretch. Use the belt to help pull you forward.

#4: Split Stretch: We’ll start in a middle split for this stretch. We’ll loop our belt around your 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.

#5: Shoulder Stretch: You’ll double up the belt. Throw it over your shoulder and reach to grab the other end of the belt. Use the lower hand to pull down gently to get the stretch on the top arm and the shoulder. Hold for 20 seconds, making sure to do both sides. This stretch is especially beneficial for situations involving a Kimura or Americana.

Remember to hold stretches for 20 seconds or longer and include both sides. These stretches are a surefire way to improve your ground game in Jiu-Jitsu. Even if you aren’t practicing Jiu-Jitsu, stretching is good for the body and helps us to stay limber as we age. Also, remember stretching shouldn’t hurt; only do what is comfortable. If you stretch every day, over time, you can stretch further. Thanks for reading! Happy Stretching!

Pendergrass Academy Proudly serves the Wake Forest and North Raleigh areas (Wakefield). For more information about our Brazilian Jiu-Jitsu programs, check us out at www.BJJNC.com

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