External Shoulder Rotation Test for BJJ Injury Prevention

External Shoulder Rotation Test

External rotation of the shoulder is vital to create a stable joint & prevent injuries, especially in grappling sports.

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Athletes lacking external rotation often end up with shoulder pains and other problems further down the line, like elbow joint pains and nerve pains that can extend down the wrist and fingers.

In the second of our movement screens for showcasing your risk for common BJJ injuries we’re looking at the external rotation of the shoulder. Missed the first one? Test your internal shoulder rotation here!

Follow the steps in the video to easily test your external shoulder rotation.

Don’t have full range of movement? Time to work on it!

Head over to our free online workshops & get access to our Common BJJ Injury Movement Screens Workshop.

In this workshop we went over 3 movement screens to assess your risk level for common BJJ injuries & the associated fixes.

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Shoulder Injuries

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Back To The Mats

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See if we're the right fit for your specific situation—no pressure, just honest advice.

Step 2: Virtual Assessment (90 Minutes)

Step 3: Custom Plan (10-15 Sessions)

Most athletes see noticeable improvement within their first 1-3 sessions!

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Back To The Mats

Step 1: Free 15-Min Discovery Call

See if we're the right fit for your specific situation—no pressure, just honest advice.

Step 2: Virtual Assessment (90 Minutes)

Step 3: Custom Plan (10-15 Sessions)

Most athletes see noticeable improvement within their first 1-3 sessions!

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"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt
"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt
"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt
"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt

"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt
"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt
"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt
"I thought my career was over—four weeks later I was sparring like normal.”
Joss Ayres
Purple Belt
"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."
Virtual Patient | Nils Hirani
BJJ Purple Belt
"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."
Virtual Patient | Owen Lewis
BJJ Athlete & Weightlifter
"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."
Virtual Patient | Chiu Dat
BJJ Purple Belt

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Book Your Free 15 Minute Call

Download Free Injury Guide

Book Your Free 15 Minute Call

Head over to our free online workshops & get access to our Common BJJ Injury Movement Screens Workshop.

In this workshop we went over 3 movement screens to assess your risk level for common BJJ injuries & the associated fixes.

Blog

Blog

Blog

Related Guides:

SI Joint Dysfunction & Spinal Stenosis in BJJ: Complete Guide (2025)

Lumbar Disc Herniation & Sciatica in BJJ: Complete Guide (2025)

BJJ Lower Back Pain: Strains, Sprains & Facet Syndrome Guide (2025)

BJJ Stingers, Burners & Facet Joint Syndrome

Your Path

Step 1: Free 15-Min Discovery Call

Step 2: Virtual Assessment (90 Minutes)

Step 3: Custom Plan (10-15 Sessions)

Your Path

Step 1: Free 15-Min Discovery Call

Step 2: Virtual Assessment (90 Minutes)

Step 3: Custom Plan (10-15 Sessions)

Your Path

Step 1: Free 15-Min Discovery Call

Step 2: Virtual Assessment (90 Minutes)

Step 3: Custom Plan (10-15 Sessions)

5.0★ average rating

5.0★ average rating

5.0★ average rating

"I thought my career was over—four weeks later I was sparring like normal.”

"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."

"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."

"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."

"I thought my career was over—four weeks later I was sparring like normal.”

"I wish I contacted Dalton much much earlier!! Thank you so much for keeping on the mats and training whilst helping me recover."

"Great to have a physio that had specific grappling knowledge so immediately understood the positions which caused the injury."

"Being able to speak to an experienced grappler who understood the more specific movements that it entails helped me communicate my pains more effectively."

Serving grapplers worldwide. Virtual sessions. Real results.

Serving grapplers worldwide. Virtual sessions. Real results.

Serving grapplers worldwide. Virtual sessions. Real results.

Ready to Train Without Pain?

5.0★
average rating

5.0★
average rating