Kimura proof yourself: Learn how to stabilize your shoulder
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Having strong and stable shoulders is crucial if you are involved in combats sports. In addition to building resilience to joint locks it is also essential for injury migration: minimizing damage for faulty falls or haphazard punches. Recently in Jiu jitsu Leandro Lo suffered a dislocation from a poor fall and in boxing Lomackenko suffered a labral tear from an aggressive lead hook. How can you strengthen your shoulders to minimize shoulder injuries?
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Shoulder stability comes from the rotator cuff muscles. The job of these 4 muscles is to stabilize the humeral head in the glenoid fossa while the prime movers, such as the deltoids, move the arm.
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Here are two intermediate exercises I give my patients to improve shoulder stability.
1️⃣Kettlebell bottoms up: This exercise requires stabilization of the off weighted kettlebell. Progressions to challenge stability involve adding scapular protraction (pushing shoulder blades forward) or adding a corkscrew motion.
2️⃣Kettlebell “armbar”: As someone who does jiu jitsu I hesitate to refer to an exercise as an armbar. Press the kettlebell up and rotate on your side. Maintain each position for several seconds before adjusting. This it great at challenging shoulder stability from non typical planes of motion.
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Remember these muscles are stabilizers not prime movers so initially focus on lighter loads and high volume.
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An important note: often when people complain about stiff shoulders it is because their joint is unstable and the muscles restrict motion. Instead of stretching a potential better alternative is to improve the stability so that the muscles can relax. Get assessed by a healthcare professional to know how to approach your shoulder.