Elongated Rotator Cuff – Wing Chun Killer

At Sifu Och Wing Chun there has arisen a leech. It drains our energy, hinders us from seeing progress during training. The Wing Chun Killer, this leech, is the elongated rotator cuff. He starts off subtly as a uncomfortable annoyance in the front of the shoulder. But before long he has grown to such the monster training at all can become a nightmare of pain. The unbearable pain is enough to stop even the strongest practitioner if not dealt with properly.

Stop the Wing chun killer

Many of our coaches and instructors deal with this pain. It is caused by the elongation of the rotator cuffs, mainly the Teres Minor. This tends to happen due to the fact that the anterior deltoid and the pectoral muscles get a lot of use with Wing Chun. Its direct attacks firing straight off the shoulder strengthens only the anterior portion of the shoulder as well as the pectoral (chest) muscles. Without proper muscular compensation to counter act that strength the head of the Humerous will sit in a rolled forward position. With the rotator cuffs elongated any use in the shoulder can not only cause pain but fatigue as well.  You can see in the pictures below the shoulder position in it’s correct form and incorrect form. You will also see the rotator cuffs in the next photo to better understand what is happening.





Rotator Cuffs (posterior view)

rotator cuff muscles

Fight back

Now that we have identified the “Wing Chun Killer”, stretched and weak rotator cuffs, what’s the solution? The solution is twofold and simple: stretch out the muscles that are tight and strengthen the muscles that are being overpowered by the tight ones. To do this we must understand what muscles are being used. To counter-act the muscles pulling forward we must strengthen the rhomboids and rotator cuffs. The rhomboids must be included because of the role the scapula or shoulder blade. As you can see in the photo above the rotator cuffs actually attach to the scapula. If the rhomboids are also loose the rotator cuffs will not have a good anchor. The rhomboids attach from the spine to the scapulas and are used to retract the scapula towards the spine. View the photo below to better understand the rhomboid.

We already know now that rhomboids pull the scapula towards the spine lets look at the rotator cuffs. The rotator cuffs are used to rotate the shoulder posteriorly and hold it in a stable position. So what type of workouts should you do to help strengthen these muscles. In the videos below you will see some exercises to work out those rotator cuffs and a second video to help make sure that you are doing them correctly.

Watch These now

These videos are from Jeff Cavalier who is a Personal Trainer for professional athletes but comes from a physical therapy background.

Rotator Cuff Workout:

Rotator Cuff Mistakes:

These techniques have helped many students here at Sifu Och Wing Chun to minimize and eliminate the pain in their shoulders. You also want to make sure that you stretch out your pectoral muscles. To do this simply find a corner, spread your arms and lean into the corner. You can also grab a door frame with one arm and twist away from it.  As you train and become stronger make sure you seek to build your body has a whole unit! We hope this helps you on your Wing Chun journey!

Lose Weight with our Weight Loss Bootcamps

When it comes to losing weight and getting into shape, victory is achieved by a combination of willpower, consistency, and responsibility. If you’re resolved, unwavering, and are responsible for what you eat and how you move, you can achieve your objectives and get noticeable results. It just takes some essential building blocks to get to this victory. Finding the best possible weight reduction center, assembling all organic weight reduction supplements, engaging in cardio molding, and putting together a proper diet could be more than a little challenging. Weight loss bootcamps are another alternative for losing weight in a healthy manner – one that you’ll enjoy – and where you’ll learn some valuable skills in the process!

weight loss bootcamps Burn fat to get in shape

Using Wing Chun Kung Fu and kickboxing as well as other martial arts, our kung fu family can work out four times a week ranging from 40 minutes to almost an hour. This weight loss boot camp get the results any weight loss program can accomplish. From power training, to equilibrium and even cardio plans and survival actions, you get all of this in an air conditioned facility in downtown Lakeland, Florida. The trainers at Sifu Och Wing Chun will drive you to your limits to get your very best.

Team training helps You Lose Weight Quickly

With the team training with you and assisting you with each exercise, you’ll achieve the results you’re looking for at the same time you’re incited and urged on by what you see happening over time. With our Lakeland Florida weight loss boot camps you get to train in our completely equipped large downtown facility.

Join even if you don’t know any exercises

The weight loss boot camp workouts at Sifu Och Wing Chun are dependent on your own pace. You don’t need to be fit as a fiddle to become fit as a fiddle. Since the greater part of the activities are dependent upon the time you put in – anyone can get good results! For example, you may do only 10 crunches in 40 seconds, but another person might do 30 during the same time. Both will experience gains over time. In this way, ALL levels of people can do this work, and everyone will see results!

weight loss bootcamps with Kung Fu and Kickboxing 

Kung Fu is well-known for its suppleness as well as fitness. Wing Chun Kung Fu, in particular, uses movements that are perfect for weight loss. Additionally, kickboxing uses conventional as well as proven modern scientific techniques that deliver quick results in addition to body sculpting. Lots of places might provide kung fu boot camps, but they may provide only a single alternative (a boot camp class, or maybe a kickboxing class, or even a self-defense class, etc.) Sifu Och Wing Chun’s weight loss bootcamps give you something more. We give you all of these options together with some very helpful kung fu and kickboxing training.


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