Swimming is a great exercise that develops a lot of the major muscle groups in the body, but it can place a lot of strain on your shoulders. The rotator cuff provides a stable platform for a full range of shoulder motion, but must be strengthened in order to avoid overuse injuries, according to the Cleveland Clinic. Exercising the rotator cuff muscles in the shoulder can minimize the chance of overuse injury that can lead to chronic shoulder pain.
Protraction with Flexion
The Cleveland Clinic recommends that this exercise be performed with two light dumbbells of not more than 5 lbs. Lie on your back on a table and hold the dumbbells in each hand. While keeping your shoulders, back and head on the table, try to straighten both arms with the dumbbells in each hand by lifting them in front of you above your shoulders. Visualize pushing the weights up towards the ceiling while keeping your back and shoulders against the floor and your elbows straight.
Rotator Cuff Internal Rotation
This exercise is performed while standing with your feet about shoulder-width apart. Contract your stomach muscles and hold a resistance band or light dumbbells in the hand of the shoulder you want to exercise. SportsInjuryBulletin.com recommends you bend the elbow at a 90-degree angle so that your forearm is parallel to the floor and your elbow is tucked against your body. Keep your palm facing toward your body and rotate your shoulder to bring the hand holding the weight or resistance band across your body so that it is close to the resting arm. Return to the starting position and repeat. Switch to the other side.
External Rotation
Perform this exercise by lying on your side on a bench or table with the side opposite of the shoulder you want to exercise on the ground. Using a light dumbbell or other weight plate, bend your elbow at a 90-degree angle while keeping it tucked in to your body at your side. Using only the muscles of the shoulder, rotate your elbow to lift the weight off the ground and away from the center of your body. SportsFitnessAdvisor.com recommends keeping the weight light and performing three sets of 12 to 15 repetitions on each side. The website suggests that if you find it difficult to keep your elbow immobile throughout this exercise, put a rolled-up towel between your elbow and your body.
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