Swimmers

ShoulderMobilityPosture
Written By David Song

SWIMMER

This is a global shoulder mobility exercise. Start by lying down on your stomach and use your forearm to support your head. Place the other arm behind your back and raise it up as much as possible. While maintaining the elevated position slowly raise your arm overhead and reach up and forward as far as tolerable. Slowly return to the hand-behind-back position without letting your arm drop towards the floor.

Structures Involved

  • Shoulder (glenohumeral joint)

  • Scapula (scapulothoracic joint)

  • Trapezius

  • Rotator Cuff

  • Deltoids

  • Rhomboid

Related Conditions

  • Shoulder Impingement

  • Upper Cross Syndrome

  • Secondary Mechanical Shoulder Pain

  • Rotator Cuff Tear

Related Exercises

Featured
Cable Face Pull
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Cable Face Pull
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Upper Back, Upper Back Strengthening, Teres Minor, Middle Trapezius, Trapezius, Upper Trapezius, Infraspinatus, Rotator Cuff, Rotator Cuff Strengthening, Posterior Deltoid, Shoulder Horizontal Abduction, Shoulder External Rotation, Shoulder External Rotator, Scapular Retraction, Scapular Retractors, Scapular Strengthening, Scapula
Low Cable Fly
Chest, Chest Strengthening, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Shoulder, Shoulder Strengthening, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor
Low Cable Fly
Chest, Chest Strengthening, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Shoulder, Shoulder Strengthening, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor
Chest, Chest Strengthening, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Shoulder, Shoulder Strengthening, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor
Cable Chest Press
Chest, Chest Strengthening, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Triceps, Triceps Brachii, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Shoulder Strengthening, Shoulder
Cable Chest Press
Chest, Chest Strengthening, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Triceps, Triceps Brachii, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Shoulder Strengthening, Shoulder
Chest, Chest Strengthening, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Triceps, Triceps Brachii, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Shoulder Strengthening, Shoulder
Cable Fly
Chest, Chest Strengthening, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Coracobrachialis, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Shoulder Strengthening, Shoulder
Cable Fly
Chest, Chest Strengthening, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Coracobrachialis, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Shoulder Strengthening, Shoulder
Chest, Chest Strengthening, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Coracobrachialis, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Shoulder Strengthening, Shoulder
Cable Reverse Fly
Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Mid Back, Mid Back Strengthening, Shoulder Horizontal Abduction, Back, Back Strengthening
Cable Reverse Fly
Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Mid Back, Mid Back Strengthening, Shoulder Horizontal Abduction, Back, Back Strengthening
Rhomboid, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Mid Back, Mid Back Strengthening, Shoulder Horizontal Abduction, Back, Back Strengthening
Assisted Shoulder External Rotation
Shoulder External Rotation, Shoulder Internal Rotator, Lats, Lats Stretch, Latissimus Dorsi, Latissimus Dorsi Stretch, Pectoralis Major, Pec Stretch, Anterior Deltoid, Teres Major, Subscapularis, Shoulder, Shoulder Stretch
Assisted Shoulder External Rotation
Shoulder External Rotation, Shoulder Internal Rotator, Lats, Lats Stretch, Latissimus Dorsi, Latissimus Dorsi Stretch, Pectoralis Major, Pec Stretch, Anterior Deltoid, Teres Major, Subscapularis, Shoulder, Shoulder Stretch
Shoulder External Rotation, Shoulder Internal Rotator, Lats, Lats Stretch, Latissimus Dorsi, Latissimus Dorsi Stretch, Pectoralis Major, Pec Stretch, Anterior Deltoid, Teres Major, Subscapularis, Shoulder, Shoulder Stretch
Banded Bottoms Up Press
Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Supraspinatus, Deltoids, Upper Trapezius, Shoulder, Shoulder Stability, Shoulder External Rotation, Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor
Banded Bottoms Up Press
Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Supraspinatus, Deltoids, Upper Trapezius, Shoulder, Shoulder Stability, Shoulder External Rotation, Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor
Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Supraspinatus, Deltoids, Upper Trapezius, Shoulder, Shoulder Stability, Shoulder External Rotation, Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor
Teres Minor Massage
Teres Minor, Shoulder External Rotator, Shoulder Internal Rotation, Rotator Cuff Massage, Shoulder Massage, Massage Ball Exercise
Teres Minor Massage
Teres Minor, Shoulder External Rotator, Shoulder Internal Rotation, Rotator Cuff Massage, Shoulder Massage, Massage Ball Exercise
Teres Minor, Shoulder External Rotator, Shoulder Internal Rotation, Rotator Cuff Massage, Shoulder Massage, Massage Ball Exercise
Supraspinatus Massage
Supraspinatus, Shoulder Abduction, Shoulder Abductor, Rotator Cuff, Shoulder Massage, Massage Ball Exercise
Supraspinatus Massage
Supraspinatus, Shoulder Abduction, Shoulder Abductor, Rotator Cuff, Shoulder Massage, Massage Ball Exercise
Supraspinatus, Shoulder Abduction, Shoulder Abductor, Rotator Cuff, Shoulder Massage, Massage Ball Exercise
Yoga Block Chest Stretch
Pectoralis Major, Pectoralis Minor, Pec Stretch, Chest Stretch, Chest, Shoulder Internal Rotation, Shoulder External Rotation, Latissimus Dorsi, Lats, Lats Stretch, Latissimus Dorsi Stretch, Teres Major, Subscapularis, Shoulder Stretch, Shoulder Flexibility
Yoga Block Chest Stretch
Pectoralis Major, Pectoralis Minor, Pec Stretch, Chest Stretch, Chest, Shoulder Internal Rotation, Shoulder External Rotation, Latissimus Dorsi, Lats, Lats Stretch, Latissimus Dorsi Stretch, Teres Major, Subscapularis, Shoulder Stretch, Shoulder Flexibility
Pectoralis Major, Pectoralis Minor, Pec Stretch, Chest Stretch, Chest, Shoulder Internal Rotation, Shoulder External Rotation, Latissimus Dorsi, Lats, Lats Stretch, Latissimus Dorsi Stretch, Teres Major, Subscapularis, Shoulder Stretch, Shoulder Flexibility
David Song
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