SWIMMER’S
SHOULDER
(Rotator Cuff Tendinitis)
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Scapula Retraction
With Shoulder Rotation
Lying prone on a flat
bench, upper arms to the sides (level with the trunk), forearms
positioned down. Pull shoulder blades back and down. Rotate
one arm, return to starting position and rotate the opposite
arm. Use no weight or resistance.
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Prone Band Retraction
Lying prone on a flat
bench arms extended forward with stretch cords. Pull shoulder
blades back and down against resistance. Hands will move slightly
outwards. |
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Prone Band Retraction
Pull Through
Lying prone on a flat bench arms
extended to the sides, level with trunk elbows bent. Pull shoulder
blades back and down against resistance. Rotate from the shoulder
and turn hands inward slightly. |
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Scapula Retraction
With External Rotation
Standing, facing the stretch cords, arms to
the side with elbows bent. Hold shoulder blades down and back,
maintain posture with abdominal control. Turn arms out against
resistance |
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Standing With Internal
Rotation
Standing, facing away
from the stretch cords, arms to the side (shoulder height)
with elbows bent. Forearms
should be facing up, stretch cords anchored behind the body.
Hold shoulder blades down, maintain posture with abdominal
control. Rotate arms forward. |
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Back Crucifix
Stand with stretch cords forward. Keep arms
straight and pull back. Try to keep back straight using abdominal
control. Pull shoulder blades down and back during the movement. |
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Scapula Retraction
Lay in a prone position.Initiate control of
shoulder blade muscles.Pull shoulder blades down and back.Hold
the muscle contraction, then relax. |
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Scapula Retraction
With Elevation
Lay in a prone position.
Initiate control of shoulder blade muscles. Pull shoulder blades
down and back. Hold the muscle contraction, then relax. |
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Appendix
1: Exercises for Educating Scapular
Retraction
Appendix 2: Stretch Sheet
For: Upper Body Propulsive Muscles Used In Swimming
Bibliography |
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