Download Suggested Exercises to Strengthen Muscles at Risk in Swimming

Suggested Exercises to Strengthen Muscles at Risk in Swimming
Muscle: Serratus anterior
1. Push-up with a Plus
Assume a pushup position with your arms straight and your hands placed slightly wider than
shoulder-width apart. Brace abdomen by bringing belly button back toward spine. Your body
should form a straight line from your ankles to your head. Lower your body until your chest
nearly touches the floor. Pause, and then push back up. As you straighten your arms, push your
upper back toward the ceiling. This extra movement is very slight; you'll rise up only another
couple of inches. Pause for a one count, then repeat.
2. Military Press
Brace abdomen by bringing belly button back toward spine. Maintain feet hip-width apart with
slight knee bend. Grasp weight slightly wider than shoulder width and position at shoulders. As
you exhale press weight upward until arms are extended directly overhead. Do not allow back
to arch – you want a straight line from your lower back to your hands overhead. Lower and
repeat.
Muscle: Serratus anterior and Supraspinatus
1. Full-Can Scaption
Begin with arms resting at sides. Brace abdomen by bringing belly button back toward spine.
Gently squeeze shoulder blades together and down. Maintain feet hip-width apart with slight
knee bend. Point thumbs and lift arms into a wide v-shape no higher than shoulder height with
thumbs pointing to ceiling. DO NOT ALLOW SHOULDERS TO RAISE TOWARDS EARS!
Use very light weight – no more than 5 pounds, and measure with time rather than repetitions,
ie. 30 seconds of continuous scaption at a slow, controlled pace.
Muscle: Subscapularis
1. Medial Rotation
Standing using a resistance band or pressing against the wall, squeeze towel between elbow and
side, maintaining a 90-degree angle in your elbow. Rotate shoulder so hand moves across
abdomen, or pushes into wall. May also do in sidelying to strengthen bottom arm.
Muscle: Teres minor
1. Full-Can Lateral Raise
Begin with arms resting at sides. Brace abdomen by bringing belly button back toward spine.
Gently squeeze shoulder blades together and down. Maintain feet hip-width apart with slight
knee bend. Point thumbs and lift arms out to sides no higher than shoulder height with thumbs
pointing to ceiling. DO NOT ALLOW SHOULDERS TO RAISE TOWARDS EARS! Use
very low weights (no more than 2 pounds) and complete a high number of repetitions (15-20)
with fairly quick motions. *Note: thumbs are not pointing up in this picture, please point up.
2. Lateral Rotation
Lay on side with arm to be strengthened on top. Maintain a 90-degree elbow bend and queeze a
towel between your elbow and your side. Rotate hand from floor towards ceiling with a slow
and controlled movement.
Muscle: Rhomboids
1. Retraction with an Isometric Hold
Stand with feet shoulder width apart and brace abdomen by bringing belly button back toward
spine. Squeeze shoulder blades together and down as if you were placing them in your opposite
jeans pockets. Hold for 5 seconds and repeat.