Kimura-Proof Your Shoulders. Anatomy In Action Part I
The Kimura lock is one of my favorite submissions. Extremely versatile and easy to executed from a variety of positions, it is a devastating submission for your shoulder joint.
Here the shoulder is internally rotated to a position that compromises the joint capsule, labrum, and rotator cuff. In some cases, it may even cause a fracture of the Humerus. Regardless of what structure is damaged, a Kimura can be a HUGE setback.
So what are those structures?
The capsule, labrum, and rotator cuff all play an important role in joint stability. In this video, I briefly explain the role of all 3 in stabilizing the joint through movement and at rest.
Here I demonstrate 2 steps to improve shoulder mobility & Kimura-Proof your shoulders.
Gently push down to rotate your bottom arm toward your feet until a stretch is felt.
Hold for 5-10 seconds. Repeat 2-3 times.
If using the contract relax method: GENTLY push up with your stretching arm into your holding arm.
Hold that contraction for 2-3 seconds then relax and sink SLIGHTLY further into the stretch. Hold here for 5-10 seconds.
Stand or lie on your stomach with your arms behind your back. Lift as far back as you can comfortably reach
Hold 5-10 seconds. Relax and repeat 2-3 times.
To make this exercise harder, bring your hand higher up your back. Do NOT let your back arch to give you extra range of motion, but keep your core tight.