BJJ shoulder pain is something that plagues most grapplers in one way or another.
The nature of the sport causes a lot of compression and forward rounding, causing tightness to really occur in the front deltoid and pec muscles.
This shoulder mobility exercise helps to alleviate BJJ shoulder pain by releasing the muscle fibers.Keeping a calm relaxed breath is essential.
This exercise makes a great BJJ shoulder warmup or cooldown exercise. I would spend 2 minutes per side, taking time to pause where there is really tight tissue!