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Throughout the world, people of all different kinds of backgrounds suffer from shoulder problems.  In the United States alone, according to the CDC, 30% of all adults reported some kind of joint pain, out of that, about 9% was from shoulder pain.  So shoulder pain is a big deal.  But how can people address these problems?  With rising health care costs, how can people save their shoulders without draining their savings account?  The answer is simple, Indian clubs.

What Are Indian Clubs?

Indian clubs are a small wooden, or plastic, handheld club that is used for physical training.  The magic behind the club lies in its use of momentum.  The momentum of the club swinging helps to provide dynamic stretching to the shoulder girdle, which then will provide a greater level of mobility for people.  Compared to the average cost for a visit to an acupuncturist and/or physical therapist, Indian clubs really give you the best bang for your buck.  The most difficult part of Indian club training is to learn proper form.  But there are plenty of resources to help you out with this, as will be discussed later in this post.

Benefits Of Using Indian Clubs

   

Improve Mobility

There are all kinds of tools that can improve mobility in the shoulder besides Indian clubs.  The problem with that approach is that these other tools will provide a static version of mobility.  To get the most bang for our mobility buck we need to involve movement.  Indian clubs do all of this for us.  They help us to gain mobility through dynamic movement.  This helps to reinforce optimal movement throughout the shoulder joint. 

Improved Posture

Another hidden gem of Indian clubs when using them is they force you to use perfect posture.  In order for the shoulders to move in a optimal range of motion, the head and shoulders need to be perfectly aligned with the hips and feet.  Indian clubs address this for us.  In order for any of the exercises to be done properly, you need to have proper posture.  Individuals who sit for long periods of time will have difficulty with this at first.  But as long as they persist they will soon be standing straight in no time. 

Upper Body Conditioning

It is very hard for to find conditioning equipment for the upper body.  Many gyms do not have upper body ergometers and many of us cannot handstand walk long enough to get a full conditioning workout.  Indian clubs on the other hand provide a perfect way to perform upper body conditioning.  The clubs are low impact and the exercises can be performed for hundreds of repetitions.  The added momentum really helps to push the conditioning of the muscles past their usual level. 

Full ROM

Due to the added momentum the Indian clubs also help the shoulder to move through a full range of motion.  The ability to move through a full range of motion works as a type of pre-habilitation for the shoulder.  The clubs also help to train the shoulder through every plane of motion possible.  Thus targeting muscles that aren’t normally worked by other exercises. 

Elbow And Wrist Health

The shoulder, like the hip, works with other joints downstream, in particular, the elbow and wrist.  Many shoulder problems can be attributed to elbow and shoulder problems.  In his book Anatomy Trains, author Thomas Myers explains how the human body is connected by a fascial web.  If this fascial web has problems in one area it can create problems in other areas.  If there is a wrist or elbow problem then this can create problems upstream at the shoulder.  Most Indian club exercises require excellent elbow and wrist flexibility.  Therefore, Indian clubs help to solve this problem.

Sport Specific Movements

All types of sporting professions can benefit from Indian club training.  Baseball players can help to train their rotator cuff in extreme ranges of motion.  MMA fighters can use the clubs to add weight to their sport specific punching movements.  Tennis players and golf players can use clubs to help prevent elbow problems.  Olympic Weightlifters can use the clubs to help train overhead range of motion for the snatch.  The list can go on and on, but the point is that there are many different applications for the clubs in today’s sporting world. 

Wallet Friendly

Indian clubs can cost anywhere from 40-100 (US) dollars.  That may sound a little pricey to some but consider that price relative to the cost of health care.  In that context, the clubs are relatively cheap.  Plastic clubs are the cheapest and the wooden clubs are the most expensive.  According to John Hopkins Bloomberg School of Public Health, the average cost of a doctors’ visit in the United States is $160.  Given this information the clubs are a much more economical alternative for shoulder problems. 

Easy To Access Resources

Most clubs can be purchased online with relative ease.  But any device is only as good as the person who operates it.  Therefore, access to proper resources is a must.  Luckily, this is not an issue.  Thanks to the advancement of technology we now have access to an unprecedented amount of information.  This is advantageous for anybody who wants to get started with Indian clubs.  Most clubs can be purchased with the option of an instructional DVD.  My personal recommended set is Garage Fit.                    


Tony G
Tony G

Anthony is a fan of all things gym related. Growing up very overweight and out of shape, Anthony whipped himself into shape and stunned his entire community becoming a "fitness guru". Tony then set his sights on strength sports (Weightlifting/Powerlifting/Strongman) and learned all about body mechanics, mobility work and injury prevention. Tony found his true love in the strength sports, particularly Olympic Weightlifting. He earned a Bachelor of Science (B.S.) degree from Fitchburg State University in Exercise and Sports Science. He is also a Certified Strength and Conditioning Specialist (CSCS) with the NSCA.

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