Tuesday, 17 September 2013

Excercises To Strengthen Your Shoulders and Help Prevent Injury


Last week I posted about Swimmer’s Shoulder and a few stretches you could do before a swim to help prevent injury. Here are a few exercises to strengthen your shoulders and help prevent injury.  I love doing these especially on days I need to workout but can’t get to the pool. 

I found these on the triathlete.com website

The Three Way Lift – Using light weights of about 2 – 3.5kg, start by holding the weights at your sides then lift your arms, palms down, out to the sides until you reach shoulder height, then slowly and controlled lower your hands back to your side.  Now,  lift your arms, palms facing each other to the front of you to about 10 degree angles, shoulder width apart, then slowly and controlled lower your arms back to your sides.  Finally, lift your arms to the front of you to about 45 degree angles, palms now facing away from each other,  then slowly and controlled lower your arms back to your sides.  Do two sets of 12 to 15 reps.

Overhead press: The position of your arms are very important here, so try and perform this in front of a mirror using slightly heavier weights of about  4 – 6kg. Start by holding the weights next to your head, palms facing the mirror, your shoulders and elbows should be at 90 degree angles.  Press the weights straight up with extended arms and slowly in a controlled motion bring them back to the start position.  Next rotate your shoulders, keeping your elbows and shoulders at 90 degree angles, bring the weights together in front of your face, palms facing your face, tap the ends of the weight and return to the start position. Do two sets of 10 to 12 reps

The Up-out-in-down -  Using medium to light weights of around 2.5kg – 5kg.  Start with your arms at your sides, palms facing your hips. Lift the dumbbells straight up in front of your body to shoulder height. Spread your arms out to the side of your body (keep them at shoulder height), bring them back in together and then lower them back down to your sides. Do 2 sets of 10 reps

Rowing - This is a great excercise to prevent swimmer's slouch. You can counter this slouch by working the trapezius muscles with a rowing machine or just some dumbbells and a bench. Think about pinching your shoulder blades together each time. Do two sets of 10 to 12 reps.

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