The 3rd movement screen we are covering for common BJJ injuries is the shoulder extension. 

Your shoulder should allow your arm to go behind your back 45-60 degrees, without compensations. This movement is important for running, pulling movements like arm drags, fighting grips, bracing on the ground for technical stand-ups, and more. Athletes lacking shoulder extension often end up with anterior shoulder pains, bicep tendon issues, and other problems further down the arm. 

Test your shoulder Extension by following 3 easy steps: 

1. Clasp your hands behind your back 
2. Straighten your arms and keep your shoulders back 
3. Without letting go of this position, lift your arms backwards, we should see 45-60 degrees of movement.

How did you do? Did you pass? 

If not, be sure to head over to our free online workshops & get access to our Common BJJ Injury Movement Screens Workshop. In this workshop we went over this alongside 2 other movement screens to assess your risk level for common BJJ injuries & the associated fixes.

Eager for more movement screens to assess your risk for common BJJ injuries? Click here to test your internal shoulder rotation & here to test your external shoulder rotation.