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HealingUsing Indian Clubs For Healthy Shoulders

The ancient art of swinging Indian clubs is making a small comeback. What used to be a staple of physical training in the late 1800's and early 1900's, all but disappeared in this country until a few years ago.

If you were to take a look inside a turn of the century gymnasium, you would not find all the fancy equipment of today's health clubs. Instead, you would find gymnastics equipment, barbells, dumbbells, and Indian clubs. Simple, yet effective equipment.

Widely used in India and Iran for centuries, they were seen by British soldiers in the 1800's and brought back to Europe, eventually making their way to America.

Varying in size and weight, heavier clubs were used for gaining strength, while lighter clubs (usually 1-3 pounds) were used for shoulder flexibility and coordination.

Because the clubs have the majority of their weight at the end of a long lever, they provide for a natural rotation effect when they are swung. This natural rotation can be seen when throwing a ball, spiking a volleyball, or swinging a racquet. So they serve as a great warm up tool when preparing for any of these activities.

They also serve as a great tool for rehab and prevention. With the shoulder, there is often a delicate balance between stability and mobility. The shoulder can go through a great range of motion, but is dependent on the muscles surrounding this joint for support.

The rotator cuff, which we hear about often in regards to shoulder injuries, acts to help dynamically "steer" the shoulder, as the larger muscles provide the force during powerful movements such as throwing.

The natural rotational patterns used with Indian clubs help train the necessary coordination to insure proper function. In this manner, they serve as a nice adjunct to a traditional strength program for athletes. This type of training ensures a balance between mobility and stability.

They also help out in the rehab arena by retraining mobility and coordination. Some physical therapists are utilizing them with their shoulder patients. The circular and figure 8 patterns which can be used are difficult to train with other methods. Initially, pendulum swings back and forth and side to side are a good start.

Pat Miletich, a 5 time Ultimate Fighting world champion and current top coach, used them to regain his shoulder function after some injuries. When traditional therapy didn't get the results he wanted, someone introduced him to Indian clubs. Their use enabled him to feel 100% afterwards.

They are a great tool for weight trainers to help prevent injuries. Injuries that sometimes occur with excessive tightness surrounding the joints.

According to the 1914 U.S. Army Manual of Physical Training, "the effect of these exercises, when performed with light clubs, is chiefly a neural one, hence they are primary factors in the development of grace, coordination and rhythm...they tend to supple the muscles and articulations of shoulders, upper-arms, forearms and wrist. They are indicated in cases where there is a tendency toward what is known as 'muscle bound.'"

They also work on restoring posture because you end up standing straight in order to do the movements correctly. Something very much needed in our modern seated society. For best results, focus on restoring the mobility of your mid-back (thoracic) area. An area that is frequently immobile in those over 40. You should also work on squeezing your shoulder blades together to strengthen this area. You can do this with 5 second isometrics and also with dumbbells and tubing exercises. Proper strength in this area is extremely important to your shoulder health.

As always, consult your doctor before starting an exercise program, especially if you have had past injuries.

Brian Morgan has been a Certified Strength and Conditioning Specialist (CSCS) since 1993. He is also a massage therapist with 5 years experience in rehab settings, working with people of all ages. For more information, go to http://www.brianmorganfitness.com and sign up for the newsletter "Mobility for Life."

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