Shoulder Mobility & Rotation for BJJ: 11-Min Stretch

So left fist under the centre of my chest. I'm gonna pull that string up, then as I let go, my hand goes up, open my chest out to the left and down, nice crunching my back as I do that as well. Pearl on the string, let go, up and down again. Last one, pearl on the string, up, take a breath here, opening out to the side.

And down, good, okay, so this time, I'm gonna take my weight off my right hand and that's gonna creep under my left armpit. So I just walk my right hand under. When I get to the point where I start to come down, imagine your right shoulder is going to that point where your fist was going before, so right under your chest here, okay? My right shoulder comes down as I look over my left shoulder.

You can move your hand or your knees about just to get your base. Then your left elbow is pointing out towards the ceiling and you're looking over your left shoulder here. Just take a couple of breaths here. If you have to come out of the pose to kind of check what's going on on screen, that's fine, but as long as you've got a bit of a twist, that's fine.

One more breath in. And out, okay, start to make your weight heavy on your left hand, bring that right shoulder up. Let's go right hand down. Now we'll go the other side so left hand creeps under my right shoulder.

My left shoulder comes down. My right elbow's pointing up towards the ceiling and I'm looking over the right shoulder, just opening out here. Two more breaths. Okay, bring yourself back up to all fours.

Okay, this time we're gonna add to that. Don't go straight into it, just watch what I do to begin with. So left hand down, right hand creeps under my left arm. So my right hand is under my left arm and my shoulder comes down.

What I'm doing now is my left foot is gonna go out. So it's in line with my right arm, so it's the opposite. And then see how you are here, see how open you are and how much you're twisting. If you want a little more, we're gonna creep that left hand over the head, keeping the left elbow up.

See if you can always start to come into a roll. We're not gonna roll, it's just opening out and the back of my shoulder's now on the mat and I'm looking out and breathing. Okay, so I'm gonna come out of that, just as I came into it and we're all gonna get into it. So starting off on all fours, a bit more weight in your left hand, the right hand creeps under the armpit, right shoulder down, then that left foot steps out in line with your right hand as sort of a wider base.

Then my left hand creeps over my head, my left shoulder up, then opening that left shoulder up and almost pushing a bit away onto my right, to the back of my right shoulder. All right, and if you're okay with the adaptation we did before, stay there. We'll just see how you feel. See if you can look up towards the ceiling here and twist into it.

Okay, one more breath in. And out. Good, start to creep that left hand back, bring the left knee in, push yourself up. Let's go over to the other side now.

So weight in my right hand, my left hand creeps under the right armpit, left shoulder down. Now, right elbow's up, my right foot comes in line with my left hand and I walk my right hand over my head. I'm gonna try and open out more into almost a bit of a roll. So it almost feels like you're gonna invert or like a Granby roll.

Bring the right hand back to where it started, bring the right knee in, slowly come up and out of that. Good stuff. Then bring your weight in front of you, hips down, shoulders back, chest forwards. Take a breath here.

And out. And out. And out. And out.

And out. And out. And out. And out.

Okay. Sit yourself down on your bum, then lay back. Keep your knees nice and bent. Now, lift your knees so they're above your hips.

Just drop them over to the right hand side. Your left hand's gonna come up towards the ceiling and open out to your left. Follow that. Keep looking over to that left hand.

Then a nice side stretch. We'll take three breaths here. We're not pushing into anything. Just super relaxed.

Okay, bring the left hand. So it's pointing up towards the ceiling now. Now, I'm caxing my arm. I imagine you're setting an Americana up for someone.

And then I'm gonna send that out and open out here. And you can play between each angle. So here and extend it out. Just find what feels good for you.

Take three more breaths. Okay, if your knees lift, or if your shoulder, the back of your left shoulder's not touching the mat, that's fine. Just whatever feels good. Okay, and point back up.

Then come over to your right side. Push yourself onto your back again. Now knees go over to the left, which will bring you onto your left side a little. That's fine.

Then right hand points up towards the ceiling and opens out. I'm gonna take three breaths here. Looking over to the right hand. Just kind of fall into that twist.

I'm not trying to like, you know, ring out my whole body. I'm just letting it relax into this twist. Okay, hand back up to the ceiling. Create that Americana.

Then open out again. See how that feels. Okay, right hand comes back up. Over to your left side.

Push yourself onto your back again. Now just one final thing. Hands in front of your knees here. Nice and straight arms, okay?

So you might have to push your knees away to straighten your arms. And now keep pushing your knees away so that you feel the backs of your shoulders lift off the mat. So that's one final thing. Now, if you're not feeling the back of your knees, you might want to push your knees away to straighten your arms.

And now, keep pushing your knees away to your shoulders lift off the mat. And it's almost like your shoulders go in front of you. And just make your knees nice and heavy, driving them away. Just stretching out that point between your shoulders.

Good, let the backs of your shoulders come back down. Take an inhale. Exhale, extend those hands away using your knees. Stretching out the top and back of the shoulders.

It's a weird one, but it feels good. Inhale back. Exhale, forwards. Exhale.

Let's do that two more times. Feels great. Last one. And away.

Good. Turn yourself onto your side. Sit back up. If you want to carry on with this or jump in and do another one of my 10 minute videos, feel free.

If you've got any comments for me, leave them below. Hope you guys enjoyed it. And I will see you in the next video.