How to use a heavy bag for shoulder stretching and mid back strengthening for BJJ

A heavy bag is a really versatile tool. Its great for solo drilling, but also is a great piece of equipment for shoulder stretching, mid back strengthening, and improvement of muscle function.
These exercises and techniques are valuable for a warm up, cool down, or even for corrective exercise and maintenance work.
A modification on some basic exercises sequences that are beneficial for injury-prevention.

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