How Using Indian Clubs Can Improve Shoulder Mobility
Many of us live a sedentary lifestyle. We sit at a desk, drive, and watch TV on the couch. Many suffer the upper crossed syndrome, a posture where your head leans forward, your shoulders round, and your muscles become too tight and too stretched.
It’s very important to pay attention to posture. Most times we don’t even realize there’s something wrong with our shoulders until there is pain. It’s easier and less painful to invest time in a “prehab” type exercise, rather than the rehab that your doctor prescribes.
A great way to increase shoulder mobility and strength is to use Indian Clubs. Not only can you get stronger, but your grip, forearm strength, and body coordination will also greatly improve.
Indian clubs are a bowling pin-shaped exercise device that you swing in different directions. Ancient Persian wrestlers may have been the first users. They were then used in India, Pakistan, and Afghanistan. British soldiers in the 19th century brought the practice to England. Shortly after, they were brought to the United States.
Where Do I Get Those At?
There are many different options when looking for Indian clubs – plastic, wooden, or metal. As for the weight of the Indian Clubs, you should not let your ego pick a heavy set. Start with 1 or 2 lbs. Trust me, you will still get a good workout. It’s about mobility and better range of motion. Indian Clubs can be found online and in sports stores. For example:
https://www.onnit.com/onnit-wooden-indian-clubs/?pid=795
It’s not easy to find Indian Clubs classes, but there are many places you can learn or even get certified (https://www.functionalmovement.com/store/146/introduction_to_indian_clubs_online_course). You can also look for information up on YouTube and Instagram. I would suggest finding a certified trainer (https://m.youtube.com/watch?v=S0gXGWxJzXs) and start swinging. Some routines are easy – like swinging circles. Some are more complicated and might require the assistance of a professional.
A Simple Routine
Here is a short routine to help you to get the feel of the Indian clubs. Pay attention to your progress. Take short videos before starting the workout and repeat later, like 2 weeks or a month after continuous exercising. Keep swinging for at least a minute, gradually increasing the time. Think of Indian Clubs as your commercial break mini-workout.
Shoulder Forward Circles
Stand straight, legs shoulder width apart. Raise both clubs over your head and begin circling your arms forward. Start slowly and move faster when it feels comfortable.
Keep moving for a minute and gradually increase the time. You can also modified this and swing with one hand only, then repeating with the other hand.
Shoulder Backwards Circles
From the previous position, don’t change anything. Raise both clubs and begin backward circles.
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Horizontal Arm Circles
Raise your arms parallel to the floor, as seen in the picture below. Make forward circles with the clubs, moving from your shoulders. You can make forward or backward circles, or both. Move for about a minimum one minute.
Arm Crosses
Start with your arm straight to your sides, same as for the previous exercise. Swing the clubs towards the opposite sides of your chest, crossing them in the middle. Now move back to the starting position. Repeat the process for at least one minute.
Lasso Circles
The purpose of this exercise is to make circles above your head similar to using a lasso. Bring one club upward and point it toward the shoulder not raising the club. Circle the club over your head, making a wide motion to expand your shoulders. Bring it back to the starting position, and then repeat with your other arm. Keep swinging for one minute on each side.
Vertical Arm Circles
Raise both clubs over your head keeping them pointed toward the ceiling. Rotate shoulders in a clockwise manner such that the clubs make a circular pattern directly over your raised shoulders. Circle 10-20 times. You can also time yourself and circle continuously for 30 – 45 seconds. You can also perform this exercise with one arm then switch.
Indian Clubs are a great way to get rid of soreness, to stretch and to increase mobility. Those moves might seem silly and simple, but we don’t usually move our arms in all of the possible range of motions. This workout is a reminder of how much could be improved. You will be able to feel it right away.
To find out more, check out the book I co-wrote with Richard Bejtlich: “Reach Your Goal: Stretching & Mobility Exercises for Fitness, Personal Training, & Martial Arts” (http://www.blurb.com/b/9204875-reach-your-goal-collector-s-edition )
Let me know what you think about these simple exercises to increase your shoulder mobility in the comments section below!
Anna is a co-author of a book: "Reach Your Goal. Stretching and Mobility Exercises for Fitness, Personal Training and Martial Arts" available on Amazon.
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Indian clubs help my bad shoulders tremendously. Great article!
Thank you Richard! 🙂
Great article, Anna!
I am dealing with an injured shoulder and although the initial injury seems to be healed, I over-protected my shoulder during the healing process and now I’m dealing with a loss of movement/mobility. It’s there, but I get little twangs of pain when I reach the end of the range. I’ve been looking for some new exercise options for the shoulder so I’ll definitely be trying these (once I get a set of clubs or fill a couple empty wine bottles with sand…)
Haha please post some pictures with those wine bottles Rob 🙂 Indian Clubs are great for restoring and increasing mobility, I’m glad you liked the article!