BJJ Off-the-Mat: Mobility, Recovery & Preventing Injuries

Written By Nicholas Salles

Training Hard Is Only Half the Battle

If you’ve been on the mats long enough, you’ve probably learned this lesson the hard way:
Consistency beats intensity—but only if your body holds up.

Brazilian Jiu-Jitsu puts your body through a lot. Tight positions, explosive scrambles, twisting submissions it’s demanding. That’s why what you do between classes plays a huge role in how fast you progress, how often you train, and how long you can stay in the game.

At Movement Art, we don’t just train technique. We help our students build sustainable habits for mobility, recovery, and injury prevention.

Why BJJ Requires Intentional Recovery

BJJ isn’t like lifting weights or going for a run. It’s a full-body problem-solving session and your joints, connective tissue, and nervous system all feel it afterward.

Here’s what’s happening behind the scenes:

  • Your hips and shoulders are under constant stress

  • Grip-heavy training can lead to forearm fatigue and tendon inflammation

  • Spinal rotation and compression add up over time

That’s why incorporating recovery and mobility work isn’t just a bonus, it’s essential.

3 Keys to Staying Injury-Free in Jiu-Jitsu

1. Daily Mobility Work (Even 10 Minutes Helps)
We’re big fans of targeted mobility flows, especially for the hips, spine, and shoulders. Consistent movement through full ranges of motion keeps the joints healthy and reduces stiffness. Think:

  • 90/90 hip switches

  • Controlled articular rotations (CARs)

  • Spinal waves and cat-cow progressions

2. Smart Recovery Habits
Between rolls, we recommend:

  • Breathwork to bring your nervous system down after class

  • Foam rolling and lacrosse ball work to address tight spots

  • Compression and elevation after tough sessions

  • Sleep and hydration (don’t overlook the basics)

3. Listening to Your Body, Not Just Your Ego
This one’s big. At Movement Art, we emphasize training longevity. That means tapping early, avoiding explosive movements when you're fatigued, and letting minor tweaks heal before they become chronic problems.

Recovery Resources at Movement Art

We’ve built our space with this mindset in place.
In addition to regular jiu-jitsu classes, students have access to:

We believe your jiu-jitsu should serve your life, not take you out of it.

Final Thoughts: Train Smart, Stay On the Mats

The fastest way to progress in BJJ isn’t just hard sparring or extra drilling. It’s showing up consistently over time and that means staying healthy.

Mobility and recovery aren’t separate from jiu-jitsu. They’re part of it.
So take care of your body. And we’ll take care of the rest.

First class is free. Come train with us and build something sustainable.

Nicholas Salles
Next

How No‑Gi Skills Take Your Gi Training to the Next Level (And Vice Versa)