Swimming is an activity that requires not only strength but endurance as well. Your arms, legs and shoulders get a workout when swimming, but unfortunately injuries --- especially to the shoulder --- are more common that you may like. Strengthening the muscles of your shoulders can help minimize your chances of a rotator cuff injury by tightening the muscles around your joint to prevent the chances of a strain or tear. Check with your coach or doctor to see whether these exercises are right for you.
Double Arm Pullback
Anchor the center of the stretch cord around a door, chair or other sturdy object with an equal amount of cord on each side. Stand far enough away from the anchor that there is sufficient tension in the cord. Hold the one end of the cord in each hand and bend over at your waist. Keep your arms straight and lower your head as if you were performing the butterfly stroke. Push with both arms at the same time and bring your arms by your sides in a motion mimicking the motion of a butterfly stroke. Make sure that your hands travel past your hips and then return to the starting position. Repeat for your desired number of repetitions.
Chest Fly
Anchor the cord as you did for the exercise listed above and stand up straight holding the cords in front of you. Make sure that you have sufficient tension in the cords before starting this exercise. Straighten your arms out in front of your chest at chest height. Pull with both arms at the same time while keeping your elbows straight. Your arms should move toward your side and back in a "flying" motion, stopping when your hands are aligned with your shoulders. Repeat.
Reverse Fly
Anchor the cord at about chest height, using a door or other sturdy support. Face away from the object and hold one end of the cord in each hand. Stand with your feet about shoulder-width apart, your arms outstretched by your sides and your elbows straight. Keep your arms in line with your shoulders and push them toward each other until you can touch your hands together. Use a slow and controlled motion to return to the starting position. Repeat.
Biceps Curls
Stand with the middle of the stretch cord under your foot with sufficient tension in the cord. Hold the ends of the cord in each hand with your palms facing away from your body and tuck your elbows to your sides. Keep your elbows tightly tucked in to your body and bend both arms at the same time, stretching the cord. Continue bending your arms until your hands reach your shoulder. Hold this contraction for a second and then use a slow and controlled motion to return to the starting position. Repeat.
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