The neck is one of the most vulnerable areas for anyone who trains Brazilian Jiu Jitsu. Between guillotines, stacking, pressure passing and long hours spent hunched over laptops or phones, it’s no surprise that many grapplers experience neck pain, stiffness, or even more serious injuries during their training journey.
That’s why the Grappler’s Longevity Program was created. This functional exercise system is designed specifically for grapplers to help maintain mobility, build resilience, and reduce the risk of injuries over the long term. The program is led by Miad Najafi—a 3rd-degree black belt under Mauricio Gomes, head instructor at Centre Line Jiu Jitsu, and a UK-registered osteopath who also runs Mayfair Osteopathy Pain and Injury Clinic.
With more than 25 years of martial arts experience and a professional background in physiology and rehabilitation, Miad brings a unique perspective that blends technical knowledge with real mat experience. In this video, Miad focuses on the cervical spine—the neck—and explains why grapplers are particularly prone to issues in this area.
You’ll learn:
- The basic anatomy of the neck and why it’s more mobile—and more fragile—than other parts of the spine
- Common mechanisms of neck injury in Jiu Jitsu, such as compression, flexion, and rotational stress
- How to maintain healthy posture and ergonomics outside of training to reduce unnecessary strain
- A step-by-step sequence of mobility, stability, and strengthening exercises you can complete in about 20 minutes
- How to safely use distraction and controlled movement to nourish the discs, improve joint health, and support long-term neck resilience This isn’t about pushing through pain or quick fixes.
The Grappler’s Longevity Program is about building awareness of your body, protecting vulnerable areas, and creating the habits that allow you to train well into your 40s, 50s, and beyond.
Whether you’re already dealing with a sore neck or you just want to future-proof your body against the demands of grappling, this session gives you practical tools you can start using right away.
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