Members Area | Three Shoulder Stretches

After a few weeks of striking, you may be feeling it in the shoulders. We build conditioning from the ground up, and one of the first elements is movement. Self-defense, like strength training or any athletic work, requires the ability to move before we add load or pressure. A few people mentioned feeling it in the shoulders, and although this is a rite of passage, we must take care of our bodies.

Here are three practical stretches—more accurately, mobility drills—for the shoulders:

1. Water Bottle Passes: Pass the water bottle from left to right, then right to left behind your back—this is two reps. Start with one set of 50 reps, and when you’re able, do more.
2. Halos: This can be done using a filled water bottle, dumbbell, or kettlebell. Work three to the right, then three to the left—this makes six reps. Do these six reps five times, and add one to each side as you are able.
3. Banded Shoulder Rotations: Take a standing or sitting position, hold the band to your waistline, pass it overhead and back. Each pass is one rep; do this 25 times, adding reps up to 50.

All of this can be done as often as you like, but if you experience pain, please remember to check in with doctors or physiotherapists if required.

Enjoy!