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Keep Your Shoulders Healthy!


It’s super important as a swimmer to keep your shoulders healthy. After all, you put a ton of stress on this joint through thousands of rotations each day, so make sure you’re properly mobile for pre and post practice. Below are 3 exercises you can incorporate into your routine for before and after practice:

Before Practice Exercises:

1.) Scapula Pushups: https://www.youtube.com/watch?v=Uq3Uw0ehJj8

• Perform 3x10 with :20 seconds rest between sets.

2.) Wall Angels & IYT’s: https://www.youtube.com/watch?v=A771g0U-tio&list=PLGMQOCJnIw_m-P7c1PL6o6ZaMOS-ICVEB&index=1&t=10s

• Perform 2x8 Wall Angels - hold at any sticky points for a few seconds. Take :20 seconds between rounds.

3.) IYT’s: https://www.youtube.com/watch?v=A771g0U-tio&list=PLGMQOCJnIw_m-P7c1PL6o6ZaMOS-ICVEB&index=1&t=10s

• Perform 1x10 for each exercise with :20 seconds rest between exercises.

After Practice Exercises:

1.) Doorway Stretch: https://www.youtube.com/watch?v=bw2X0-WApTo

• Perform two rounds holding for :45 seconds per round. Take :30 seconds rest between sets and shake arms out.

2.) Doorway Stretch Part II: https://www.youtube.com/watch?v=n3TCOTuV-AE

• Perform two rounds holding for :45 seconds per round. Take :30 seconds rest between sets and shake arms out.

3.) Sleeper Stretch: https://www.youtube.com/watch?v=3qTnQDwnRoE&feature=emb_title

• Perform 3 rounds of :30 seconds each for both arms, so 6 rounds total. Take :10 seconds rest between sets.

Quick Link Previews:

Preview YouTube video Scap Push ups Scap Push ups

Preview YouTube video Wall Angels & IYT

Wall Angels & IYTs

Preview YouTube video Doorway Stretch

Doorway Stretch

Preview YouTube video Doorway Stretch (2

Doorway Stretch (2)

Preview YouTube video The Sleeper Stretch

The Sleeper Stretch


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