Results 1 to 11 of 11

Thread: Shoulder/Rotator Cuff workouts

  1. #1
    Participating Member
    Join Date
    Sep 2005
    Posts
    4

    Shoulder/Rotator Cuff workouts

    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.

  2. #2
    Very Active Member
    Join Date
    Jan 2002
    Location
    pennsylvania
    Posts
    278

    Do a search

    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.

  3. #3
    Very Active Member
    Join Date
    May 2002
    Location
    Danville, IL
    Posts
    696
    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.

  4. #4
    Very Active Member gull's Avatar
    Join Date
    Mar 2003
    Location
    Austin, Texas
    Posts
    2,634
    Blog Entries
    28
    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.

  5. #5
    Very Active Member
    Join Date
    Oct 2003
    Location
    Denver, CO
    Posts
    390
    Check out the following: http://www.usaswimming.org/USASWeb/V...700&ItemId=700

    While it is for the uninjured, the "prehab" program has been well researched by many experts in sports medicine.

  6. #6
    Very Active Member
    Join Date
    May 2002
    Location
    Danville, IL
    Posts
    696
    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.

  7. #7
    Very Active Member scyfreestyler's Avatar
    Join Date
    Oct 2004
    Location
    California
    Posts
    3,405
    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.

  8. #8
    Participating Member gregsguys's Avatar
    Join Date
    Feb 2006
    Location
    Bracebridge, Ont
    Posts
    2
    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.
    Use to be a swimmer.....now trying to stay afloat

  9. #9
    Participating Member steeldrum8's Avatar
    Join Date
    Feb 2006
    Location
    Montgomery, IL
    Posts
    9
    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 breast stroke into your workouts can help. I hope this helps

  10. #10
    Participating Member jvegswim's Avatar
    Join Date
    Aug 2006
    Location
    mke, wi
    Posts
    1
    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.
    if life pisses in your pool of dreams, add chlorine and keep swimming... : )~

  11. #11
    Participating Member
    Join Date
    Jul 2009
    Location
    Whiteriver, AZ
    Posts
    1
    Blog Entries
    4

    Exclamation Is there a doctor in the h-..., this cyber house?

    Have a problem--also, related, a recent [?long-time developing] 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 [don't notice any] that puts pressure on nerve?
    Will nevers become permanetnly damaged if not corrected?
    Is there a way to correct?

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •