Rotator Cuff Water Warm Up for Swimmers. Are you a competitive swimmer or have shoulder weakness? Here is a fantastic warm-up pre competition to use for athletes. You can also use this as an exercise program to strengthen your shoulders in the pool. Watch this video for great tips. Exercise 1. Row-works your mid back muscles to get shoulders in good position. Keep shoulder blades down and back. Turn OFF your upper traps. This exercise is important to set your shoulders in the proper place and should be emphasized through this whole warm-up. Once in proper position, this can be made harder with use of a pool noodle or kickboard. Exercise 2. Shoulder Extension-focusing on the longest triceps muscle. Keep great posture during this exercise or it will not be effective. Keep shoulders down and back. Focus on posterior or back muscles in this exercise and slice through the water on the way back to get the least resistance in the water. Goal is to pull the water back not push it forward. Exercise 3. & 4. Internal & External Rotation. The focus of this exercise is the rotator cuff. Can use a water noodle tucked in arm pits to keep shoulder at ideal position for early on exercise. Have fingers splayed or together for harder or easier resistance. Keep wrist in neutral-do not bend wrist back and forth. Motion comes only from shoulder. Move arm back and forth in water with an even push away from body and even push toward body. Most people will feel going towards body is easier so try to focus on away from body. Exercise 5. & 6. Shoulder circles clockwise and counterclockwise. Try pulling the water toward you with more resistance. Slice through the water when pushing away to decrease resistance on front of shoulder. Perform 10 repetitions of exercises 1-6 at a slow pace with fantastic form followed by a faster, sport specific pace of exercises 1-6. Never exercise to pain. Only perform with proper form. Julie Adamski is Owner and Physical Therapist of Energy Physical Therapy LLC. Dr. Adamski serves the greater Pottstown and Boyertown area and is a local resident committed to the health and well being of local residents . Information in this article is intended for educational use and you should seek medical advice from your individual physical therapist. energy-pt 610-310-0915
Posted on: Fri, 18 Jul 2014 19:37:26 +0000
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