Shoulder & Rotator Cuff Rehab for BJJ | Part 2 (12 min)

So you don't have to start with a 30 second hold. If you can only manage 10 seconds at first or you want to use a lighter band or less tension that's all fine. So you're going to work to your capacity. Do remember to keep breathing with these as well.

Sometimes it's easy to start holding your breath. I'm going to switch around and again if this position is painful I can always take some of the pressure off by just letting the elbow drop or just stepping back a little bit and letting the arm come forwards so I can adjust the position so that it's not painful. And again I just want to be at that position where it's a little bit uncomfortable that's what I'm looking for. And back and for the final time I'm going to do the same thing.

So again we're looking at three holds in each direction 20 to 30 seconds each. These are the ones that I like to get people doing several times a day. I find that we tend to get really quick results. The nice thing is that because it's an isometric hold the shoulder tolerates it really well so they're much less likely to flare up the pain than a lot of the exercises I see for rotator caps out there.

And you can drop the band then. So the next exercise we're going to do will be lying on your front. So I'm going to lie facing forward with my forehead on a mat and my thumbs pointing upwards. My arms roughly 90 degrees maybe slightly less than that.

And then I'm just going to lift up and down. And I've done that. If I can I'm going to take my arms to this angle here. Now if that's painful for you you can keep them where they were before or use a slightly lower angle if I can and do the same thing here.

And then from there I'm going to go into a push-up position and I'm just going to shift my weight from one side to another. As always if you get pain with any of these exercises do stop and get that checked out or back off. Go back to a previous day. I've done that.

I'm just going to lift my hands one at a time. So only do as much as you can with these. A little bit of discomfort as to be expected but it shouldn't be really painful. Back to push-up position.

And then rest there. So the next thing I want you to do is find that trigger point ball, lacrosse ball or tennis ball and I'm just going to put it behind that shoulder. So again I'm focusing on my right shoulder. If it's your left that's painful you'll want to do it on that side instead.

Okay and just going to put a little bit of pressure onto the ball and I want to roll it around and find those tender points. Again you can do too much of this. You don't want to take it to the point where it's really painful. Just look for the sweet spot.

People describe it as good pain. Again I just want to hang out in those slightly tender points. Roll it around. A lot of people find this feels very relieving.

Now take the ball away and lie onto your back and with back to your hands touching the floor start with your arms over stretched over your head and you're just going to pull your elbows down towards your hip as far as you can but without letting the hands come up. So you don't want the arms to tip. Take them up and back down. Repeat that movement.

And then rest. Shake your arms off. So that's all for day two and we'll see you tomorrow for day three.