BJJ Flexibility and Injury Prevention with Eric Wong

December 23, 2013
6 minutes read
BJJ Flexibility and Injury Prevention with Eric Wong

Recently our good friend Eric Wong released his awesome report about flexibility called: “3 freaky flexibility tricks to quickly unlock your tight hips” – taken from his full online hip flexibility course.

What is it about?

The man himself: Eric Wong, MMA / combat sport conditioning expert.

The man himself: Eric Wong, MMA / combat sport conditioning expert.

Basically Eric is educating us about flexibility; he’s debunking some common myths and is telling us about all of the factors we have been forgetting about until now.

Types of flexibility defined:

In this report Eric states that there are three main types of flexibility: Dynamic Active Flexibility, Static Passive Flexibility and Static Active Flexibility.

Dynamic active flexibility is the most important one in the list for bjj, it’s what allows you to reguard by throwing a leg lasso in right before you get passed. The other ones are more for sports such as gymnastics and ballet that put a bigger emphasis on the visual aspect. They are however an important part in your flexibility training but not really your main goal.

Dynamic Active Flexibility is:

Your ability to enter, hold and/or exit a range of motion (ROM) through your own muscular effort with speed and control.

This is important because if increase your flexibility without it you’ll lack control and stability which can lead to injuries such as muscle or ligament tears.

Having good dynamic active flexibility is key to cementing your gains as well.

Traditional stretching often skimps on the dynamic active part which is why you don’t make any practical gains and have problem maintaining your newfound flexibility.

Static Passive Flexibility:

How far you can hold a joint in a position when there’s an external force (partner, gravity) that moves you into position, for example, a big guy folding you double from a stacking double underhook pass.

Static Active Flexibility:

How far you can hold a joint in a position when you bring your body part there with your own muscle power, for example, lifting your leg up in front of you a high as you can.

There are other factors to flexibility than just our neuromuscular system.

Typically when someone wants to increase their flexibility he starts stretching, most do passive stretching the guys who read up on it a bit more are probably doing pnf-stretches and the guys who don’t really know what they are doing use ballistic stretches and other painful and damaging techniques.

According to Eric there is more to it than just stretching and the neuromuscular system, he says that there are basically three main factors to freaky flexibility: soft tissue, neuromuscular system and your strength.

These three categories are further divided into three sub categories each.

  1. Soft tissue
    1. Muscle,
    2. Fascia
    3. Joint capsule
  2. Neuromuscular
    1. Control
    2. Reflexes
    3. Pain tolerance
  3. Strength
    1. Joint stabilizer
    2. Core
    3. Prime mover

The three methods for attaining freaky flexibility:


This method helps clearing soft tissue adhesions that might be hindering the movement of your hip joint. It kind of works like a heavy duty sponge and can be very effective.

In this report he showed a very specific way to scour your hips which is called the Static Active Standing Hip Rotation, this is very effective and I suggest you try it out.

Read the report in order to find specific instructions on how to do it.

Banded Stretches

This is the second technique that Eric Wong shares with us. This one works on the soft tissues in the hips as well. It stretches the hip capsule.

The reason for all of this soft tissue work becomes pretty obvious once you see the following table about the factors limiting the flexibility in your hips.

For more information about this technique you should read the pdf / see his course:


Core Stability

Another factor that limits your flexibility is your core stability. Out of all the factors I think this is the one that is most underestimated by most people.

If you have lousy muscle activation you’ll have some major flexibility issues, this is a very complicated issue so read the book for more info.

Why I like this book so much:

Now, I’m in no way an expert on flexibility like Eric is but I have read my fair share of books, blog and articles about flexibility. So I know what’s out there.

My main obstacle until now in my journey to find information about flexibility was the lack of well researched and scientific information. Almost everything I found was anecdotal, incomplete, without any real depth or written by people training from a young age or people who were naturally extremely flexible.

This report is different though, it’s clearly very well researched and Eric Wong’s degree in Kinesiology shows all through his writing. I would recommend his products to anyone looking to improve his flexibility and know that they’ll find a well-researched, easy to understand and complete product.


Science of Skill Writer / Contributer

Daniel Faggella
Daniel Faggella

Coach Daniel is the founder and head publisher at Science of Skill, LLC. A martial arts black belt and self defense instructor, Dan has spent years training with and interviewing some of the world's best self protection experts. His passion lies in encouraging others to train smart and to improve the skills that make them safer and stronger.

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