Frames, Kimoras and Americana’s: Improve these positions with Range of motion: Kindly Please read until the end !
Often I hear something like this “ If I only had better range of motion in my shoulder’s, I would not tap so quickly “.
Also, “ If It was not for my shoulder , neck and back pain, I would have held that frame”
When training Jiu Jitsu, it is very common from all the pulling, pushing and lifting from many angles to create many muscle imbalances, tightness in the neck, and the rotator cuff along with many other muscles really places a stress on our muscular system, and because its all connected, the joints in the middle suffer.
While the problem may take some work to identify, most likely if we address the rotator cuff and the neck, this could help pain relief and increase performance.
Lets quickly look at why?
Rotator cuff muscles :
Supraspinatus: Action: Abduct the shoulder (Moves arm away from the body), stabilizes the humerus. Example of Jiu Jitsu Technique: Making a grip and breaking posture
Infraspinatus: Action: Laterally rotate the shoulder , Adduct the shoulder ,stabilize the head of the humerus in glenoid cavity ……Example of Jiu Jitsu Technique: Collar drags, or any kind of Drags
Teres Minor: Action :Laterally rotate the shoulder, adduct the shoulder, stabilize the head of humerus in glenoid cavity Example of Jiu Jitsu Technique: any kind of elbow escape, framing to hide elbows
Subscapularis: Action: Medially rotate the shoulder……..Example of Jiu Jitsu Technique: forward rolls, shoulder pressure (medial rotation of the shoulder)
These are just some of the examples of the actions , however any time you are framing, pulling, pushing or dragging , the rotator cuff muscles are involved . The rotator cuff assists other larger muscles , which means its all connected and damage in the rotator cuff may cause tension elsewhere.,
Try to look up “ Myofascial release and stretching exercises for the rotator cuff” :
This might not be a quick fix, as many other factors are involved, however this could help if done right, slowly and from a trained professional. Also, if caught early enough, you might save yourself from future serious injury.
Until next time ,
Stan with Wetek Massage Therapy and Personal Training AKA Dr.Jiu Jitsu