Stretching to Pull Rubber Guard

[dylanchap]

I have read a few books on stretching (none of them geared towards bjj). I have heard/read of many stretches to do that will help you pull rubber guard but I can never find a format/guideline that is laid out plain and simple.

I can put in the 30 min. a day to stretch. Many times when I do stretch, I don't know if I am being as productive as I should be because maybe I am not doing the stretches that are most beneficial.

I have extremely limited flexibility so I cannot do the more advanced stretches (as of yet).

For those who can either pull rubber guard or are well on your way, what stretches do you do everyday, for how long, and how many sets? Also, I am interested in knowing the core stretches vital to a bjj'er in general but also towards being able to comfortably pull rubber guard. Once again, I have limited flexibility and need stretches that I can do as of right now so that I can work towards the more advanced stretches and be able to pull rubber guard.

[JayC]

This is what I do every day:

http://www.youtube.com/watch?v=-xeWmcXbmBY&feature=related

This exmaple of yoga, until around 2:30 where he goes CRAZY. I hold the downward dog for 20 seconds, trying to breathe in and out 5 times (in and out is one breath).

Then, after repeating it 3 times, I go into a seated Asana, followed by a Vinyasa after each stretch. Now you must be thinking, what the HELL are those? Well, this is it:

A seated Asana is something like...the stretches in Eddie's book. Say for example I'm doing the "crazy triangle stretch". I hold it for 35 seconds, and then do a Vinyasa (video link) (http://www.youtube.com/watch?v=mmxu4DI4qzQ&feature=related). The Vinyasa then goes back to the video I did before.

So, the routine is simple:

- Video above: Follow it until 2:30, then repeat 3 times.

- Jiu Jitsu specific Asana, such as;

- Crazy Triangle Stretch
- Half Lotus
- Lotus
- Forward Bend (working the hamstrings)

- Vinyasa

- Jiu Jitsu Specific Asana

- Vinyasa

- Repeat until you've done all the seated stretches you want to do

After the final Vinyasa, I like to work on my headstand.

http://www.youtube.com/watch?v=hqcZ23JYVR0

This is the thing that Eddie does on his "Eddie Bravo: Work Ethic and Flexibility" right at the end. This works the core strength a HELL of a lot and your balance becomes great. My goal is to get into lotus from that position without using my hands hehe.

[Rubberjiu]

I streched my mission control so far last night, that I heard a pop in my knee! I thought... oh fuck!.(did I just pop something?)..but when I extended my leg out it felt fine so I was thinking the rescue dog and right ankle to wrist. I'm guessing this is pretty normal?

[dylanchap]

Thanks JayC

[JayC]

I streched my mission control so far last night, that I heard a pop in my knee! I thought... oh fuck!.(did I just pop something?)..but when I extended my leg out it felt fine so I was thinking the rescue dog and right ankle to wrist. I'm guessing this is pretty normal?

This happened to me too, but I couldn't walk for 3 days.

My knees never been the same, and I have to really stretch it for it to be fine with rubber guard.

[AJ]

Just reached full lotus this week. The added flexibility has really alleviated the pressure off my knee from playing rubber guard. Had one dude assist me on one stretch and I can almost stick my leg over my head....

the most unexpected benefit from the gained flexibility is I can throw some gnarly arm bars now at some weird angles from a stacked closed guard.

[Adam]

I find you must hold any stretch for no less than 45 seconds..Give time for fresh oxygen to reach the muscle..

At 30 seconds you will feel it relax , the other 15 seconds cements the stretch.. The longer you hold the stretches the faster u will progress..

Takes me over half an hour to stretch out properly..I can head kick super easy and Rubber Guard is a breeze , i have always been flexible tho..

[jasper_milktoast]

i used to be flexible as a kid, then i started lifting a lot and not stretching and i lost most of it.

after about 6 months of stretching almost daily, usually every pistons game, i can put my leg behind my head.

usually do
-knee stretches, not sure what they are called.(one is the crazy knee stretch, the other is like the chill back knee, but i gable grip my other knee)
-butterfly stretches
-lotus
-triangle stretch
-single hip stretch
-downward dog
-cobra
-bird dog(not sure what the yoga term is)
-cat stretch
-toe touch for hammy's
-pigeon pose
-shoulder/elbow stretch where you clasp your hands behind you with one arm coming behind your head and the other coming up your back
-lay down and put my knees next to my ears

i'm leaving some out because i can't remember their names, but it is an extensive process after working out.

also it is generally believed that if your joints pop and their is no pain, that there is nothign to worry about. mine do and i have never had any problems with them.

[outlawz]

Well if you're talking the first stages of rubber guard IE Mission control, new york, chill dog, etc.... then I think the best stretches for doing just that is the step over hip stretch on page 42 of the MTRG book and the triangle stretch on page 45 of the same book.. Those two will loosen the crap out of your rear hamstrings right under your buttocks which is what is pulling like a mofo when yo go to mission control..... knee flexibility is also going to be requried and that will take reps....

butterfly and frog stretches I also find good to get the groin limber as hell.... Jay C would know cause he's more flexible than me and I thought I was pretty f-in limber....

[Rubberjiu]

This happened to me too, but I couldn't walk for 3 days.

My knees never been the same, and I have to really stretch it for it to be fine with rubber guard.

Maybe it's because I take glucosamine vitamins every day, I'm not quite sure?

[Tagg1080]

i have no troubles with anything with the rubber guard, except the invisible collar, that is a RIDICULOUS amount of flexibility.

we do:

straddle - frog stretch - Mr. V stretch (named our instructor cus he can do it perfectly, sit on ur butt, feet out as far as u can put em, and put ur head to the floor between ur feet) - butterfly - hands on ankles, push down your knees - "clam" stretch - mr v stretch

that is our standard stretch routine, done every class, plus whatever else the person doing the warm up wants to do, we pick a different person every class.

[Tallsilkyslim]

Eddie lays out his stretching routine in "Mastering the Rubber Guard". I do them every day like a good boy.