Stretch every day. I don't mean for 5 min, I mean for 20-60 min. Not only will it help with your flexibility, but it will help with mobility and recovery. If you don't really know how to stretch properly, there are plenty of good resources on YouTube. :)

Robin McKenzie's book, 7 Steps to a Pain-Free Life, has a great series of exercises for the neck, back, and shoulders. The McKenzie Method helped me rehab a spinal injury years ago, and I use the exercises every day to maintain flexibility and prevent injury.

Yoga is also great for building balance, core strength, and flexibility. It also helps cultivate a relaxed and perceptive state of mind, which is useful both in sparring and in daily life. Stephan Kesting (of Grapplearts) has a good DVD, Introducing Yoga for Martial Arts, that I picked up years ago.

I do 20-60 min of the YogaforBJJ program every day. I don't feel right if I don't. They have some free videos on YouTube if you want to check it out.

Flexibility= the most important attribute in Jiu Jitsu movement. You can try Ginastica Natural also, basically Jiu Jitsu movements combined to make “forms” similar to karate so that you can connect the motion with the breath and gain flexibility.

I suggest checking out the bulletproof for BJJ podcast. They make some compelling arguments about the problems with standard static stretching vs mobility work and strength at range.

Stretching daily and consistently for sure. I also live by the “Kneesovertoesguy” on YouTube as well.

Edit: typo

Is the kneesovertoes for injured knees or arthritic knees?

I never really thought of that since I have injured knees haha but a lot of his content is focused on injuries such as ligaments and tendon tears. He does cover stretches that would be beneficial and decrease injury rate.

If you’re thinking of dropping money on it I’d recommend watching his YouTube videos and reading/watching videos on Reddit to make sure it’s right for you. There’s a subreddit dedicated to it and he occasionally posts in the r/BJJ subreddit.

I really like the mobility work you get in the ATG/Knees Over Toes Program. You don't sit there and stretch forever, straight and to the point, and you use weights to help with some of the stretches. It's also very effective!