Shoulder Swimmers

Shoulder MobilityShoulder
Written By David Song

SHOULDER SWIMMER

The shoulder swimmer exercise is a global shoulder mobility and end range strengthening exercise. Start by lying down on your stomach and use your non-target forearm to support your head. Place the other arm behind your back and make a tight fist. Begin by lifting your fist off of your back and raise it towards the ceiling. While maintaining the elevated position slowly raise your arm into 180 degrees shoulder abduction and reach forward as far as possible. Lower the fist to the floor to take a brief rest. Raise your fist once again, while in 180 degrees abduction, towards the ceiling. 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

Exercise videos

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Dowel Shoulder Extension Lift Off
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Shoulder Swimmers
Shoulder Swimmers
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A-T-Raise
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Y-Raise Rotation
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A-Raise Rotation
David Song
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