Rotator cuff strengthening exercises are important to prevent rotator cuff problems due to muscular imbalances. Overtraining and poor swimming technique can lead to such imbalances and result in shoulder pain at the rotator cuff, a condition which is also known as swimmer’s shoulder.
Rotator cuff strenghtening exercises keep your shoulders healthy
To avoid swimmer’s shoulder, it is recommended to do shoulder strengthening exercises for the rotator cuff muscles, which are the Supraspinatus, Infraspinatus, Teres Minor and Subscapularis. Those muscles allow the arm to rotate internally, rotate externally and to abduct. But they also press the head of the humerus against its socket by contracting all at once shortly before the arm starts to move.
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Rotator Cuff Strengthening Exercise #1 External Shoulder Rotation With Dumbbell
This exercise strengthens the shoulder’s external rotators (Infraspinatus and Teres Minor muscles),
which are often much weaker than the internal rotator muscle in swimmers.
Lie on the side, top arm at your side with a light dumbbell
in the hand.
Support the head with the other hand.
Keep the elbow of the top arm at your side, and angle the
forearm at 90°, with the palm facing down.
Now lift the forearm as far as possible by external
rotation of the shoulder,
then bring it back down. The elbow stays close to the rib cage.
Do between 10 and 20 repetitions.
This exercise can also be done standing using a stretch cord.
Rotator Cuff Strengthening Exercise #2 Internal Shoulder Rotation With Dumbbell
This exercise strengthens the internal rotator of the
shoulders (Subscapularis muscle).
Lie on the side.
Hold a light dumbbell in the hand of the lower arm.
Keep the elbow of the lower arm close to your side, and angle the
forearm at 90°, with the palm facing up.
Now lift the forearm as far as possible by internal
rotating the arm,
then bring it back down. The elbow stays close to the rib cage.
Do between 10 and 20 repetitions.
This exercise can also be done standing using a stretch cord.
Rotator Cuff Strengthening Exercise #3 Shoulder Abduction With Dumbbell
This exercise strengthens the shoulder’s abductor, the Supraspinatus muscle.
Lie on the side on the floor.
The top arm lies along the side of the body with a light dumbbell in the hand.
The other hand supports the head.
Now lift the arm sideways until it is at an angle of 45°, then lower it again.
Do between 10 and 20 repetitions.
Exercise Instructions
The exercises should be done three times a week, with at least one day off between each workout to allow the muscles to recover and grow stronger.
The exercises should be started with small weights (2-5
pounds) or with low resistance stretch cords. The rotator cuff muscles are small and that’s why you must target them with low resistance.
The exercises should be done in 1 set that comprises between 10 and 20 repetitions. Doing several sets doesn’t bring any significant advantage. Increase weight or stretch cord resistance once you can do 20 repetitions with correct form.
Don’t lift the dumbbells too fast. Hold a comfortable steady rhythm, about 2 seconds to lift a dumbbell and 2 seconds to lower a dumbbell.
If you do swim or work out the same day, do the rotator cuff strengthening exercises after the workout. You don’t want to swim or work out with tired rotator cuff muscles as this could lead to injury.
