Wrestling & BJJ Posture Fix
Fix the cervical compression, hip immobility, and thoracic restriction that grappling creates.
Wrestling and Brazilian jiu-jitsu are full-body grappling sports that compress the cervical spine, load the hips into extreme ranges under resistance, and train the thoracic into sustained flexion. The sprawl demands explosive hip extension from a flexed position. Guard work requires hip external rotation that gets progressively harder without corrective work. This 20-video program is built for grapplers who want to train hard without the cumulative structural damage that ends grappling careers.
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Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~18 min
Per session
How to follow this program
Do one session 4 days a week. Each session takes about 10 to 18 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-3: 5 exercises, about 10 minutes. Weeks 4-6: 7 exercises, about 18 minutes. 3 new exercises come in, 1 drops off. The other video in this program is an optional extra. Add it on days you have more time. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 5 exercises each session, about 10 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 10 min
Do these 5 exercises each session, about 10 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 10 min
Your routine each session
- 1Hip Crossover Stretch
- 2Cervical Retraction
- 3T-Spine Rotation
- 4Dead Bug
- 5Glute Bridge
Phase 2ProgressionDo these 7 exercises each session, about 18 minutes. 3 new exercises come in, and 1 you have already learned drops off your list. This phase has the most challenging moves in the program.
Weeks 4-6
7 exercises
about 18 min
Do these 7 exercises each session, about 18 minutes. 3 new exercises come in, and 1 you have already learned drops off your list. This phase has the most challenging moves in the program.
Weeks 4-6
7 exercises
about 18 min
Your routine each session
- 1Cervical Retraction
- 2T-Spine Rotation
- 3Dead Bug
- 4Side Plank New
- 5Glute Bridge
- 6Scapular Wall Slides New
- 7Static Back New
No longer in your routine: Hip Crossover Stretch. You have learned these, so keep them for days you want extra work.
Short on time? Do just Cervical Retraction, T-Spine Rotation, Dead Bug, Glute Bridge (about 8 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Pigeon Pose (Hip Opener).
Do any of these sound familiar?
- Chronic neck stiffness and reduced cervical range of motion
- Hip flexor tightness limiting guard positions and takedown sprawl
- Lower back pain from sustained mat work and shooting positions
- Hip external rotation limited on one or both sides
- Thoracic spine restricted from sustained guard and wrestling positions
- Groin or hip flexor pulls from explosive shooting
Why this happens
The root causes behind wrestling & bjj posture fix.
- Cervical spine compressed and loaded in all planes from clinch, takedowns, and mat work
- Hip flexors shortened from shooting, guard, and sustained flexed grappling positions
- Thoracic spine trained into kyphosis from the defensive crouched grappling stance
- Hip external rotation restricted by mat work limiting guard mechanics
Why this works
The neck is everything in grappling, and the cervical spine takes more load in wrestling and BJJ than in almost any other sport. Hip mobility determines guard quality, guard retention, and takedown defense. Thoracic rotation drives your scrambling ability. This program addresses the structural foundations that make great grapplers great, and keeps them on the mat.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
7 more videos included with purchase.
Unlock all 9 exercises
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Unlock all exercises, $97Frequently asked questions
I have a cervical disc issue from wrestling. Is this safe?
The cervical retraction in this program is decompressive, it reduces cervical loading rather than adding to it. Always consult your doctor if post-surgical or with diagnosed disc pathology.
Will this improve my guard game?
Guard retention and submission hunting are hip mobility problems. This program directly targets the hip external rotation and hip flexor length that determines guard quality.
I train twice a day. When should I fit this in?
Between sessions is ideal, 15 minutes of cervical decompression and hip work as active recovery between AM and PM practices.
Does this apply to submission wrestling or gi BJJ?
Both, the structural patterns from mat work are the same regardless of whether you're in a gi or no-gi. The hip and cervical demands are consistent across grappling formats.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
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The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
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What's included
- 9 corrective exercise videos
- Mike explains the grappling-specific structural patterns behind each movement
- Full demonstration with form cues
- Lifetime access on any device
- No equipment needed
- 30-day money-back guarantee
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