Wrestling is an intense sport that demands strength, agility, and flexibility. However, like any physical activity, it comes with its fair share of potential injuries. To keep wrestlers in top form and reduce the risk of injury, incorporating targeted mobility and stability exercises into training routines is crucial. Let’s take a closer look at three common areas for wrestling injuries and some effective mobility and strength exercises to prevent them.
1. Head and Neck injuries:
Wrestlers often face the risk of head and neck injuries due to the sudden and forceful movements involved in the sport. To prevent these injuries, focus on enhancing joint motion and stability.
Mobility and Strength Exercises:
Chin Tucks with Endurance Holds: Gain mobility of the upper neck and strength of the deep neck flexors.
4 Way Isometric Holds: Improve neck strength in all planes of motion.
Neck Half Circles: Keep your neck moving smoothly with safe and controlled motion.
2. Shoulder Injuries:
The nature of wrestling involves constant use of the shoulders, making them susceptible to injuries such as rotator cuff strains and dislocations. Maintaining shoulder mobility and stability is crucial for injury prevention.
Mobility and Strength Exercises:
Shoulder Swimmers: Learn how to control movements in all shoulder motions. Increase the mobility of your shoulder at the same time.
Scapular Wall Slides: Promote scapular stability and mobility by activating and strengthening the lower trap.
Kettlebell Holds with IR and ER: Incorporate external and internal rotation exercises to enhance rotator cuff strength.
Shoulder Pass Throughs: Increase mobility in flexion and extension.
3. Lower Back Injuries:
The lower back is a vulnerable area in wrestling, especially during grappling and takedowns. Improving core strength and lumbar flexibility is essential to reduce the risk of lower back injuries.
Mobility and Strength Exercises:
- Hip 90/90: Discover your hip limitations in internal and external rotation. This exercise is great for gaining more mobility in the hips.
- Book Openers: Work on your spinal rotation with this exercise. This targets the mid and low back.
- Press Ups and Knees to Chest: Create smooth motion in the lumbar spine with these two exercises.
- Dead bug: Build up your core stability and strength.
Bonus Tips:
- Foam Rolling: Incorporate foam rolling into your routine to release muscle tension and improve flexibility.
- Active Warm-Up: Prioritize a thorough warm-up, including dynamic stretching, before engaging in intense wrestling activities.
Remember, consistency is key when it comes to mobility and stability exercises. Incorporate these into your training routine regularly to enhance mobility, increase strength, reduce the risk of injuries, and ultimately improve your wrestling performance. Always consult with a professional or a qualified trainer to ensure these exercises are suitable for your individual needs and condition. Stay agile, stay strong, and stay in the ring!
Find out your deficits by going through our full body Sports Specific Movement Screen! ($25)
This movement screen will highlight limitations in mobility, strength, and stability. Our sports chiropractors will make recommendations for your next step in improving your body’s movement and function.
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