font size A A A

DRYLAND - Shoulder Exercises 4-5-6

Posted by Barbara Hummel on Sep 01, 2008 09:35AM

Last week, we presented 3 simple exercises to help prevent shoulder injury. Here are 3 more, just in time for the start of the fall season.

Why Do It:
DESCRIBE THE IMAGE Proper stroke mechanics are only one part of preventing shoulder injury. The other part involves strengthening certain muscles in your back -- especially the muscles that stabilize your shoulder joint. These three exercises may not look like much, but if done with focus and on a regular basis they can help strengthen the right muscles and can help prevent a shoulder injury. If it's too late for prevention, and you're in shoulder rehab, ask you doctor if these exercises could be part of your recovery routine.

What's nice about these is that you don't need any equipment and you can do them anywhere, in less than 5 minutes. For teams, they make a good warmup exercise before practice.

How to Do It:
Exercise #4
 Start with feet shoulder-width apart. Hold your arms in front of your chest, with wrists, forearms, and elbows aligned and touching.

2.  While keeping the elbows bent and your shoulders low and stable, open your arms as wide as possible and hold this open position for a second or two. Squeeze/contract the muscles between your shoulder blades as you hold this position.

3.  In a slow, controlled movement, bring the hands and arms back to their original position. Repeat 10 to 15 times.

Exercise #5
 Start with feet shoulder-width apart. Form a "goalpost" with your arms, with your elbows at about shoulder height.

2.  While keeping the shoulders low and stable, rotate your hands down as far as possible and hold this position for a second or two.

 Again, keeping the shoulders low and stable, return the hands to the "goalpost" position. Repeat 10 to 15 times.

Exercise #6
 Start with feet shoulder-width apart. Clasp you hands behind your back, with fingers interlaced.

2.  While keeping the shoulders low and stable, squeeze /contract the muscles between your shoulder blades and lift your clasped hands. Hold this position for a second or two, then return to the starting position. Repeat 10 to 15 times.

How to Do It Really Well (the Fine Points):
Try not to hunch your shoulders -- keep them stable and DOWN.

 Make all your movements slowly and with control. Hold the finish position for a least one second to fully contract the muscles.

3.  Combine these 3 exercises with Shoulder Exercises 1-2-3 for a quick warmup routine before every practice.

Send Page to a Friend

Archived Comments

Responded Nov 15, 2006 04:45AM

I have recently injuredmy left (non-dominant) shoulder and the pain extends from my neck to my shoulder and arm and into the middle of my upper back after a 2km ocean swim. The pain is easing daily and I haven't swum for a few days. What swimming techniques do you recommend and how long will it take before I can swim again

The Pool

Subscribe RSS Feed

Underwater Tag Cloud

1650 Aaron Peirsol active drag active recoveryswimming Adam DeJong aerobic endurance age-group Amanda Beard anchoring android Android app ascending sendoff ascending sendoffs Ashley Delaney backstroke balance Barry Murphy beach reading bilateral breathing birthday swim blueseventy Bobby Savulich Body Shape bodyline brain training breakout breaststroke breath control breathing Brendan Hansen broken swims buoy butterfly Carlos Almeida catch challenge set coaches coaching combat side stroke competition crossover turn Cullen Jones Cullen JonesKarlyn Pipes-Neilsen cycle rate Dave Denniston descend set distance per cycle distance training dive dolphin dolphin kick Dominik Meichtry DragSox Drills dryland DVD efficiency eggbeater kick Endless Pools Eric Shanteau Eric Vendt etiquette EVF fatigue feel Finis finisFinis finish fins fist drill flip turn flip turns flutter kick Fran Crippen freestyle gallop stroke goals hand entry hand exit head position heart rate hips hybrid IM inner strength iPhone app Jason Lezak Jeff Rouse Jessica Hardy Kaitlin Sandeno Kara Lynn Joyce Karlyn Pipes-Neilsen Kevin Clements kick kids Kim Vandenberg learn-to-swim Lia Neal long axis strokes loping Margaret Hoelzer Martyn Forde masters Matt Patton medball Michael Phelps middle distance Misty Hyman mobile video monofin negative split neural Olympics one-hour swim open turns open water Over training pace pace clock paddles paralympics parents passive drag propulsion pull pulling pulse rates pushoffs pyramid questiontaper race specific training Rachel Stratton-Mills racing recovery relay starts resisted swimming rhythm Ricky Berens Robert Margalis Roland Schoeman Roque Santos rotation same sendoff Sara McLarty science Scott Tucker sculling SEALs shoulders sighting snorkel speed work sprint Staciana Stitts Starts stations Steve Haufler straight arm recovery streaming streamline stretch cord stretching stroke count stroke rate subscription support swim across america swim camps swim fun swim technique swim training swim video swimming Swimming Golf swimming music Swimsense swimsuit taper teaching Tempo Trainer tether timing training Triathlon tuck turn Turns underwater dolpin underwater pull Vasa water poloswimming water temp weights work to rest ratio Wu Peng

Who is GoSwim?

We are a group of swimmers who swim really fast, and like to help others learn how to reach their competitive potential in the area of professional swimming.

Want More GoSwim?

Subscribe to our RSS feed Subscribe to our RSS feed

built by devtwo