Mobility Exercises for Combat Sports Athletes: Strengthen and Protect Your Shoulders
Now that we’ve relaxed and released the tight muscles around your shoulder, it’s time to focus on improving mobility. Shoulder mobility is key for fighters—it gives you the freedom of movement, reduces pain, and enhances the power behind every punch. In this post, we’ll cover some highly effective mobility exercises to keep your shoulders flexible, stable, and ready for action.
Why Shoulder Mobility Matters for Fighters
Good mobility isn’t just about preventing injuries (though that’s a huge benefit); it’s also about increasing your range of motion so you can move with more power and precision. Tight shoulders can limit your ability to rotate and extend your arms fully, which can be the difference between landing a strike and missing an opportunity. Keeping your shoulders mobile ensures that every move you make is as effective as possible.
Let’s dive into three great mobility exercises that will improve your shoulder flexibility and strength.
1. Stick Pass Throughs
What It Does: Stick pass throughs are an excellent exercise for opening up your chest and shoulders. This movement helps improve your range of motion in the shoulder joint and loosens tight muscles that might be restricting your mobility.
How to Do It:
Grab a stick (a broom handle or PVC pipe works just fine) and hold it with a wide grip.
Start by holding the stick in front of you with arms extended.
Slowly raise the stick overhead, then gently lower it behind you as far as your shoulders allow.
Bring the stick back to the starting position in a controlled motion.
Repeat for 10-15 reps, keeping the movement slow and smooth.
Why It Helps: This exercise is great for fighters because it enhances shoulder flexibility, allowing you to throw punches and block more effectively without straining the muscles.
2. Push-Up Pluses
What It Does: Push-up pluses focus on strengthening the muscles around your scapula (shoulder blades). This increases shoulder stability, which is crucial for fighters who need to rely on strong, balanced movements during training and competition.
How to Do It:
Start in a standard push-up position, with your hands shoulder-width apart and your body in a straight line.
Lower your body slightly, but instead of a full push-up, push back up while focusing on rounding your shoulders at the top.
The "plus" is in the final motion—pushing your shoulder blades forward and slightly up as you return to the top of the movement.
Repeat for 10-12 reps, ensuring you’re engaging the shoulder muscles with each rep.
Why It Helps: This exercise strengthens the stabilizer muscles in the shoulder, making sure you’re not only mobile but also stable, reducing your risk of injury when absorbing impact or delivering strikes.
3. Foam Roller Snow Angels
What It Does: Foam roller snow angels are perfect for opening up the shoulders and chest while gently massaging the spine. This exercise stretches and mobilizes the entire shoulder region, promoting a broader range of motion and helping to reduce tension in the upper body.
How to Do It:
Lie lengthwise on a foam roller, ensuring your spine is aligned with the roller from your tailbone to your head.
Keep your knees bent and your feet flat on the ground to maintain balance.
Slowly sweep your arms out to your sides and above your head, mimicking the motion of making snow angels.
Bring your arms back down and repeat the movement for 8-10 reps.
Why It Helps: This exercise helps fighters improve their shoulder flexibility while also relaxing tight muscles and increasing blood flow to the shoulder area. The foam roller also provides gentle pressure that aids in releasing tension in the back and shoulders.
Incorporate These Exercises into Your Routine
These mobility exercises aren’t just for injury recovery—they’re a must for maintaining healthy, flexible shoulders that can withstand the demands of combat sports. By regularly performing these exercises, you’ll notice improved range of motion, better posture, and stronger, more resilient shoulders. Mobility is the foundation that will allow you to train harder and more effectively without putting unnecessary strain on your body.
Final Thoughts: Stay Consistent for Lasting Results
Incorporating these mobility exercises into your routine is a game-changer for long-term shoulder health. The more consistent you are, the better your body will adapt, reducing the risk of injury and allowing you to perform at your best. Stay tuned for the next post, where we’ll dive into strengthening exercises to build on the progress you’ve made with mobility.
Ready to level up your shoulder health? Start incorporating these exercises today and feel the difference in your training!
