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How Rickson warms up daily

The question posed by a student during a webinar hosted by Rickson Gracie is as simple as they come—"What's your warmup routine?" 

But the master's answer, provided below, is not only a window into his life, but also valuable to everybody sooner or later—especially people dealing with injuries or planning to become serious fighters. 

"Today, my warmup routine starts on the bed, ’cause my back has some problems, so I stretch a little bit to get the movement, to be able to walk during the day. My body now has many injuries, so I try to keep myself flexible, I always use a ball to stretch, elastics, swimming, stay on the water, and try to [?] my joints, because, as I said, I have many chronic pains and defects on the joints like hips, and low back, and so on. 

"My routine is more gentle than it was, and more effective towards giving me mobility, and then I go through the day. I've stopped doing strength training; I've stopped doing too much stressful things. If I go and train hard with somebody, I'm gonna spend two weeks to recover; so things are not easy for me these days, because my body is really paying the price of a lifetime training. But it's important to do bioginástica, breathing exercises, working light with elastics, mobility training—I think all this is pretty good, and so many gyms and places now give you the access to that kind of activity, so just keep moving yourself and being flexible, and you'll do good." 


Gustavo Schmidt Avatar
Gustavo Schmidt commented:

It's very important respect your body knowing limits and never stopping training. Thanks for your advices Master.

January 25, 2022 04:11 AM
Nikola Avatar
Nikola replied:


January 25, 2022 08:44 AM
Serge Verne Avatar
Serge Verne replied:

Rickson, can you please make a demonstration video of your current warm up. For us, old guys🤪

January 25, 2022 09:23 PM
Joe Mendoza  Avatar
Joe Mendoza replied:

Master, I agree with Serge Verne. Can you be kind enough to show us a video of your your daily warmup routine?

January 29, 2022 11:08 AM