Swimming this Summer? Do these 3 Exercises to Protect Your Shoulders
Swimming is a fantastic way to get exercise. It works the entire body, helps burn calories and exercises the cardiovascular system. But it can put some muscles and joints at risk for injury if we don’t have underlying strength in these areas. The shoulder is one particular area that is at greater risk for injury because of the repetitive large motions it must perform during swimming. However there are ways to protect it and prevent injury. Try these three shoulder exercises to prevent injury and improve your stroke!
Shoulder Rows: To perform this exercise you can use an exercise band attached to a door knob. To perform, simply pull back the band by squeezing your shoulder blades together while keeping the neck and shoulders relaxed. The exercise should be felt in the back of the shoulders and shoulder blades. Perform two sets of 20 reps.
External Rotation: You can perform this exercise with an exercise loop. Simply place both wrists inside the loop with elbows bent to 90 degrees resting at waist level. Standing up tall pull the wrists and forearms away from each other keeping your elbows at your side. The exercise should be felt in your shoulders. Repeat two sets of 20 reps.
Scaption Raises: You can perform this exercise with free weights up to five pounds. To perform this exercise hold weights in each hand with elbows straight. Then lift the weights to shoulder height keeping the thumbs pointed toward the ceiling. Make sure to keep the neck relaxed. The exercise should be felt in the top of the shoulders. Repeat two sets of 20 reps.
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