Shoulder & Rotator Cuff Rehab for BJJ | Part 5 (19 min)

This is quite a demanding exercise if you're doing it properly. So I'm going to pick up one of our dumbbells. Again, it's a little bit heavier than the one I was using for this exercise a few days ago, but it's still, I'm not pushing the weight a great deal. So it's not about how much I can lift, it's all about the movement.

So again, I'm out to my side, 90 degrees and just taking that shoulder through a rotation there. So again, only take the shoulder back as far as you can. So you haven't got the range to go all the way down, that's absolutely fine. And then I'm going to reach for my lacrosse ball.

So this time before I go onto my side, I'm going to place the lacrosse ball behind my shoulder blade. Now if you'll remember, we found some tender points, so just going to get a little bit of pressure onto one of those points and then I'm going to add this movement. So we're combining these two things together. Now I can just, in between, I can move the ball around.

I'm just taking it as far down as I can. And then I'm going to take the ball out, leave that to one side and back onto my back for the second set. So I want to take, really take my time with each rep here. I'm not going to rush these as much as anything else.

I want to be lowering that weight under control. This is particularly important if you do start to increase the weight at all. Make sure that the movement is well controlled all the way through. And then the ball goes back under the shoulder blade.

I just spend a little bit of time finding those tender points. I don't want so much pressure on it that it's going to be really painful. It should feel like good pain. And then we're going to go into this movement.

And then drop the ball to one side and from there, put it on my on top back. Now, one of the most troublesome things with shoulders is pressing. So people often find that bench press is a problem with this kind of shoulder and shoulder pressure. So I'm going to go into that and I'm going to go into that.

And then I'm going to go into the next one. So I'm going to start by just holding the weight. So I'm balancing it vertically over the shoulder and I let the shoulder blade settle back into my back. So then the shoulder blades come together at the back.

And then I'm choosing the shoulder blade. And then I'm going to go into the next one. And then I'm going to go into the next one. And then I'm going to go into the next one.

And then I'm just going to rotate the arm. So again, I'm just rotating my palm facing one way towards my head and then facing the other way towards my feet. I'm only going to go as far as is comfortable though. If it starts to be uncomfortable, I can always shorten the movement.

And this is good stabilization in the shoulder and mobility as well. Okay. And then I'm going to make sure my palm is facing to the side. I'm going to keep my elbow tucked in.

I don't want to flare my elbows out to the side with this one because that'll put more rotation through the shoulder which can cause some problems. So I'm just going to do a press. And again, the amount of work that I'm doing is going to be and again, the amount of weight you use for this will depend on how strong you are and how irritable the shoulder is. I'm sticking with a very lightweight for the purposes of this video, but you can adjust that based on how it feels.

Okay. And this is generally better tolerated by an irritable shoulder than the full on bench press. And then I'm just going to finish off with a few more rotations. And then I'm going to find my other dumbbell.

I've got a pair. And we're going to go into a push-up position. So this is a more advanced version of some of the push-up variations we did earlier in the week. Again, if your shoulder's not quite there yet, not ready for this, we can do the same thing without the dumbbells and just moving the hands.

Okay. So I'm going to do a renegade row, shifting the weight onto one hand and rowing with the other. Okay. I'm just going to go back onto our backs.

I'm going to do this whole segment again, starting with the rotations. Starting with the rotations. And then going to a press. Okay.

And then finish with rotations. And then come up into push-up position. And we're going to go through those renegade rows. Okay.

Drop the dumbbells off to the side. Grab your thera-band and just to finish with, we're going to do a couple of sets of pull-up parts. And shake the hands, shake the arms out. Again, we're just mobilizing the shoulder, see how your range is coming on.

Pick up the band. One more set. Okay. Pick up the band.

One more set. And then from there, if you want to grab your roller, you can just end with a little bit more soft tissue work. Back and down into push-up position. A little bit more soft tissue work.

Back and down into the lats, back of the shoulder blade. And then finally the upper back mobilization from earlier in the week. Okay. And that's the shoulder program finished.

Well done, guys. Well done for making it all the way through this program. What I'd suggest is you go back, go through the five days again, keep rotating through those days. There is a more advanced program that will be along in a bit.

So keep rotating through those five days and have a day off tomorrow and then go back to day one. You can increase the amount of load you're using. You can increase the weights. With some of these exercises, you can use a heavier theraband to make it harder.

So you're continuing to build up your strength. And then the next step is to go on to some more advanced exercises.