Anyone know of some good shoulder/rotator cuff workouts (especially with some moderate weights)? Last year, I had a problem with my shoulder since coming into a wall hard and having the joint slip out. I don't want that to happen this year so I'm working on strengthening it before the swimming actually starts. Like 1.5 months before. Thanks in advance guys!
I'm already doing the butterfly (horizontal arm raises with weights standing up)
And that one machine where you pull an overhead bar behind your shoulders into a squat position and lift it back up. But that's majorly focues on the big back deltoids. I want the rotator cuffs and pinpointed shoulder workouts.
Former Member
on this site. This problem comes up frequently about shoulder problems and exercises.
There used to be a book called something like the 7 minute rotator cuff solution (all exercises) but I think it's out of print.
sometimes going to a site like "theraband.com" will give you the exercises as they make the heavy rubber band like things that people use to exercise their shoulders.
Former Member
I'm surprised by your comments about therabands. I began using them over two years ago as part of a rehab program under the direction of a physical therapist; I don't believe I'd still be swimming without them. My program targets stabilization of the scapula as well as strenghthening of the rotator cuff. I swim 3-5,000 yards/workout, including butterfly, without pain.
Definitely see someone who specializes in sports medicine--I would never have found this program on my own.
I am a physical therapist. Using theraband for rotator cuff strengthening can damage the shoulder more than help it.
You need to focus on scapular stabilization and your shoulder dyskinesis. This will also help strengthen your rotator cuff.
Stay away from the theraband.
You should see a qualified professional, who understands swimming and the shoulder, to get you on a structured program.
Check out the following: www.usaswimming.org/.../ViewMiscArticle.aspx
While it is for the uninjured, the "prehab" program has been well researched by many experts in sports medicine.
Rich,
I like that article and have used it as a reference. If you noticed that the theraband exercise that is suggested for Rotator cuff-Enternal Rotation- you stop at the shoulder width and not go pass that point. I see too many swimmers going past that point.
As for shoulder rows address mid traps and rhomboids, not the rotator cuff. This is for scapular stabilization.
This article also address scapular stabilization exercises that I feel is over looked and not stressed enough.
Former Member
Originally posted by NKMD
you stop at the shoulder width and not go pass that point. .
I just found that out a few months ago after doing the exercises the wrong way for months.
Former Member
Having been through this before I find there are many exercises (as listed below). What helps me a lot is to incorporate more backstroke into my practices. It helps work the opposite muscles and both rehab and prevent shoulder injuries.:)
Former Member
I've had the same problem. One thing I do is with weights lift the arms straight from your side in front of you to shoulder height. That with butterflys and knee push-ups seems to help. Also, adding more *** stroke into your workouts can help. I hope this helps
Former Member
ive had multiple problems with both shoulders in my years of swimming... ive had three arthroscopic surgeries on my left shoulder...
the only thing that works for me to keep my tendons from loosening and my joint from slipping is to strengthen my upper back.
every time ive been in pysical therapy for my shoulders (5 times over 6 years) they gave me the same excersizes. i figured that they must do some good... i do them every day & have gone from barely being able to swim a 100 without pain.. to swimming 3500 yards a day 5 times a week. :D
Have a problem--also, related, a recent development with uric acid, result of lipitor-- have been using alpuranol since Aug., joint problems ----> big toe {gout} "arthritis" into ankle, left thumb, now and wrist, black elbow, sore sometimes --(was sore/tender, as if bruised long ago, but never made connection),
now experiencing tingling of left fingers, and feeling that left should is coming out of joint. Excercise does not seem to hurt it.
Is "arthritis" causing nerve = tingling? due to semi-out of joint? or a kind of swelling that puts pressure on nerve?
Will nevers become permanetnly damaged if not corrected?
Is there a way to correct?
