Banded BJJ Warm-Up For Shoulder Stability, Rotation, & Movement

Grappling and achy shoulders go hand in hand.

This is a basic banded shoulder warm-up for the rotational components of the joint. I use this before any training session and have found that it’s excellent at rounding out the function of this joint.

Background

Personally, my shoulders had been a little “clunky” which has led me to focus on shoulder rehab exercises. These movements I cover today have been simple and effective in preparing me for more complex training.

The first two movement I use target the external and internal rotation of the shoulder, with the last one being a lateral raise. I liken this to “oiling the joint,” which allows for it to move more fluidly.

Setup for First Two Movements

  • Tie a band to a rail
  • Standing with elbow glued to side
  • Focus on keeping a wide upper back throughout the movemeent

Internal Rotation

  • Stand with the shoulder you’re performing the exercise on nearest to the pole
  • Keeping elbow tight to side, but keeping wide shoulder girdle (chest and upper back), move hand toward your midline
  • This moves your shoulder INTERNALLY in the socket

External Rotation

  • Stand with the shoulder you’re performing the exercise on away from the pole
  • This will place your hand near your bellybutton (midline)
  • Keeping elbow tight to side, but keeping wide shoulder girdle (chest and upper back), move hand away from midline
  • This moves your shoulder EXTERNALLY in the socket

Lateral Raise

  • This time, have the band behind your back with your hand near your hip
  • Simply lift your arm up to the side (abduction)
  • Be sure to not pinch shoulder blades, yet don’t let your chest be tight either. Strike a balance and keep the wide shoulder girdle all the way around.

Final Tips on Shoulder Warm-Up

This move is a great warmup before more complex and intense activities such as class/rolling and any weight training. Pair these movements with the exercises I covered in one of my latest posts and you’ll be well on your way to optimum shoulder health!

I cover more performance training tidbits at https://www.mobillitytraining.com/ that will help you prepare, recover, and perform better on the mats!

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