The Daily Dozen Mobility Routine
Before we learn to fight, we learn to move. Inspired by the Steve Maxwell method, these 12 movements prepare your joints for Jiu-Jitsu, help prevent injury, and keep you on the mats in Tannersville and Kingston longer.
Sensei's Note
Move gently. We are not forcing deep stretches; we are “oiling the hinges” – your joints.
- Do 10–20 comfortable repetitions of each movement.
- Breathe normally and never push into sharp pain.
- Great before class, in the morning, or on rest days.
Quick Start
- Stand with feet hip-width apart.
- Work from top to bottom: neck to ankles.
- Finish with the deep squat as your “grappler’s resting position.”
Parents: this routine pairs well with our Parent’s Safety Guide to keep kids safe and confident on and off the mats.
Top-to-Bottom Joint Prep
1 Neck Series
Look up/down, look left/right, and ear-to-shoulder tilt.
Why for BJJ? Protects the neck for breakfalls, framing, and stubborn collar grips.
2 Shoulder Shrugs
Pull shoulders to ears, roll them back and down. Then reverse.
Why for BJJ? Loosens the traps and preps the shoulders for framing and posting.
3 Arm Circles
Arms out to the side. Small circles growing larger, then cross in front of the chest.
Why for BJJ? Warms the rotator cuff for underhooks, pummeling, and throws.
4 Elbow Circles
Arms out like a “T”. Rotate forearms in circles while keeping upper arms still.
Why for BJJ? Protects the elbows during grip fighting and posting.
5 Wrist Rotations
Interlace fingers and roll wrists in smooth figure-eights.
Why for BJJ? Keeps grip-heavy hands and wrists fluid and less cranky.
6 Torso Twists
Feet planted. Twist gently left and right, letting arms swing loosely.
Why for BJJ? Mobilizes the mid-back to help with bridging and turning under pressure.
7 Hip Circles
Hands on hips. Imagine using a hula hoop. Big, slow circles both ways.
Why for BJJ? “Hips are everything.” Looser hips mean better guard retention and hip escapes.
8 Knee Circles
Feet together, hands on knees. Gently rotate knees in small circles.
Why for BJJ? Preps knees for takedowns, passing, and kneeling pressure.
9 Ankle Rotations
Balance on one foot (or sit). Rotate the ankle fully clockwise and counter-clockwise.
Why for BJJ? Helps prevent rolled ankles when pushing off or playing open guard.
10 Lateral Lunges
Wide stance. Bend one knee while keeping the other leg straight. Switch sides.
Why for BJJ? Opens the inner thighs for high steps, guard passing, and base changes.
11 Spinal Waves
Like “Cat-Cow” in yoga, standing or on knees. Gently flex and extend the spine.
Why for BJJ? Connects head, ribs, and hips for better total-body movement in scrambles.
12 Deep Squat Hold
Sit in a low squat. Keep heels on the floor if possible and chest up.
Why for BJJ? A fundamental grappling rest position. Builds ankle and hip mobility for takedowns and guard work.