The shoulder is one of the most vulnerable joints for anyone who trains Brazilian Jiu Jitsu. Between posting, framing, underhooks, grip fighting, and takedown defence, it’s no surprise that many grapplers develop shoulder pain, stiffness, or recurring injuries over time.
That’s why the Grappler’s Longevity Program was created. This functional exercise system is designed specifically for grapplers to help maintain mobility, build resilience, and reduce the risk of injury over the long term. The programme is led by Miad Najafi, a Ricardo de la Riva black belt, head instructor at Centre Line Jiu Jitsu, and a UK-registered osteopath who also runs Mayfair Osteopathy Pain and Injury Clinic.
With more than 25 years of martial arts experience and a professional background in physiology and rehabilitation, Miad brings a perspective that blends technical understanding with real mat experience. In this episode, the focus is on the shoulder girdle, one of the most complex and injury-prone regions in grappling.
You’ll learn:
- The basic anatomy of the shoulder girdle and why it trades stability for mobility
- The key ranges of shoulder movement used in Jiu Jitsu and how they become overloaded
- Common shoulder conditions seen in grapplers and how they develop over time
- A structured sequence of mobility exercises to restore movement and reduce stiffness
- Progressive resistance exercises to build stability, strength, and load tolerance
- Practical advice on training modification and recovery to keep you on the mat
This isn’t about pushing through pain or chasing quick fixes. The Grappler’s Longevity Program is about understanding how your body works, protecting vulnerable joints, and building habits that allow you to train consistently into your 40s, 50s, and beyond.
Whether you’re managing an existing shoulder issue or looking to prevent problems before they start, this session gives you practical tools you can begin using straight away.
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