5min Shoulder Warm Up for Swimmers

Swimmers here’s a 5 minute shoulder warm up you can do on deck before your next swim to improve shoulder healthy and technique. Grab a band and find a bench or bleacher.
Prone Scapular Retraction aka move your shoulder blade to improve the rhythm between your arm and shoulder blade
1 set of 20 reps
Face Pulls - now load that rhythm, and improve rotator cuff muscular balance by offsetting the internal rotation of your catch with some external rotation
1 set of 20 reps
Prone Trap Raises - improve your overhead position with drills that encourage your shoulder blades to upwardly rotate and elevate first
1 Set of 20 Reps
Catch Patterning - using bands, lying down or bent forward, on a bench or a Vasa, pattern the power diamond position of your catch
1 Set of 20 Reps
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