Five Minutes a Day CAN SAVE YOUR SHOULDERS

Swimming World and Junior Swimmer, Mar 2005

By repeating the following five exercises, five days a week for five minutes a day, you can easily prevent swimmer's shoulder.

Just think of the numbers, 555, and you'll be well on your way to preventing swimmer's shoulder:

5 Exercises 5 Days a week 5) Minutes a day

Each exercise is designed to strengthen the small internal muscles surrounding the rotator cuffs and the large muscle over the scapula that stretches from the shoulders to the spine.

Perform 30 repetitions for each exercise (demonstrated here by Jennifer Barrera and Scott Shake of Ford Aquatics Masters in Tucson), using stretch cords or rubber tubing.

Rubber Tubing Available on SwimInfo.com

Dryland tubing can help prevent swimmer's shoulder and strengthen several significant muscles in the shoulder and back areas. Check out Dryland/Stretch/Strength category on http://www.SwimInfo.com/

Photos #1A and #1B:

UPRIGHT ROWS

Upright rows strengthen the muscles that attach the scapula muscles from the shoulders to the spine. Concentrate on keeping the elbows at shoulder level.

Photos #2A and #2B:

INTERNAL ROTATIONS

Internal rotations work the smaller muscles that surround the rotator cuffs. Pull inward toward your body, concentrating on keeping the forearm parallel to the ground.