Shoulder joint flexors

Shoulder girdle abductors

Elbow joint flexors

Ant. Deltiod, Pec major, Corocobracialis, Biceps Brachii,

Serratus Ant. Pec. Minor.

Biceps Brachii, Brachioradalis, Brachialis, Pronator Teres

Interlock fingers behind back so that palms face away from your body.

Keeping elbows straight raise arms behind back.

Keep fingers interlocked.

Sh. J. Add.

Elbow J. ext.

Sh. G. add.

Sh.. G. D. Rot

Latissimus Dorsi, Pec. Major, Teres Major, Subscapularis

Triceps Brachii, Anconeus

Rhomboids, Traps.

Pec. Minor, Rhomboids

With one arm flexed, raised overhead next to your ear, and your hand resting on your shoulder.
- Grasp your elbow with the opposite hand.
- Exhale, and pull your elbow behind your head.
- Hold the stretch and relax.
Note: keep scapula retracted

Shoulder Joint Horizontal Adductors

Shoulder Girdle Abductors

Ant. Deltiod,Pec major, Corocobracialis, Biceps Brachii,

Serratus Ant. Pec. Minor.

Stand with feet slightly apart; grasp a towel in front of your hips. Slowly raise your arms overhead.
Keep the arms straight and rotate the shoulder joint until your hands are behind your hips. Reverse the direction, repeat 5 times.
Narrow the grip on the towel. Repeat until you need to pop the arms over or cannot keep them straight and symmetrical.

Shoulder J. extensors

Elbow joint flexors

Sh. G. abd.

Sh. G. Up.Rot.

Deltiod, Pec major, Latissimus Dorsi, Teres Major, Subscapularis, Triceps Brachii, Infraspinatus, Teres minor.

Biceps Brachii, Brachioradalis, Brachialis, Pronator Teres

Pec. Minor, Serratus Anterior

Traps, Serratus Anterior

Stand upright, feet about one metre from the wall.
- Place your hands on the wall at chest height.
- Keeping your lower back flat in a strong position (Tighten Abdominals).
- Let your upper back sink between your shoulders.

This is an extremely important range of motion for swimming. Stand side on to a wall.

- Lift your elbow straight up out to the side to 90 degrees with your forearm resting along the wall.

- Lean in till you feel a stretch under the arm. This should be a slow prolonged stretch.

Grasp hand behind back of head.

Hold firmly.

Pull shoulder blades back and down, continue to hold hands.

Appendix 1: Exercises for Educating Scapular Retraction

Appendix 2: Stretch Sheet For: Upper Body Propulsive Muscles Used In Swimming

Bibliography