Beat The Kumora

For those Brazilian Jiu-jitsu enthusiasts out there, want to know how to beat the Kumora with some simple stretching?

For the non-enthusiasts, the Kumora is a brutal position that comes dangerously close to dislocating your shoulder. Let’s take a look at this rotator cuff shredder:

Screen Shot 2019-03-15 at 8.02.25 AM.png

It’s combination of internal rotation of the shoulder and anterior migration of the humeral head. What?? See below:

Shoulder internal rotation

Shoulder internal rotation

The head of the humerus is pushed forward

The head of the humerus is pushed forward

When you combine these two positions, the result is a deep searing pain in the socket and the front of the shoulder. In addition to this, there is an anatomic whole in the front of the shoulder capsule (for blood vessels and nerves to pass through), and the head of the humerus wants to pop right through it. That’s why most dislocations occur anteriorly (in front). This is exactly what the Kumora takes advantage of.

So, what to do? Get more internal rotation. The more range of motion in internal rotation, the more you can tolerate the Kumora without tapping out. In addition, you have to fix the relationship of the ball and socket joint. Fighters famously have rounded shoulders which is already putting you near that position of dislocation. Just look at Connor McGregor:

Severely rounded forward shoulders

Severely rounded forward shoulders

Start off by loosening up that shoulder capsule (a leather-like sac around the joint; all joint have them). Capsules get stiff and can severely limit ROM. Using a cross-body stretch, you can target the posterior capsule.

Posterior capsule stretch; 30 second holds

Posterior capsule stretch; 30 second holds

Now to fix that resting shoulder position. Stop doing so many push ups, and start doing some scapular exercises. All those push ups cause tightness of the chest, and all that lack of back exercises cause laxity in the scapular muscles. You want to go high repetition; these are postural muscles and respond better to higher repetition. Somewhere between 20-30 reps.

Horizontal Abduction

Horizontal Abduction

While you are at it, strengthen the rotator cuff. The better the integrity of the muscles, the less chance of a tear and the more likely you’ll escape the Kumora.

External Rotation

External Rotation




Christopher EllisComment