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Rotator Cuff Exercise #2 – Shake It Up •Water bottle is only equipment needed – size and amount of fluid can vary as strength develops •With forward shoulder flexion and elbow at 90 degree bend, athlete rocks water bottle back and forth quickly along same plane as upper arm •30 seconds duration, 6-10 sets per arm •Rotator cuff endurance and firing sequence along with isolation
Rotator exercise #3 – Internal and External Rotation •Surgical tubing or thick elastic cords work well, with weight rack as alternative •Athlete stands with side to the cords or weight machine, with elbow tight to waist •Shoulder and hand rotated inward for internal rotation •Shoulder and hand rotated outward for outward rotation •Classic internal and external rotator strengthening and balance
Page 1 and 2: A Delicate Balance in Aquatic Sport
Page 3 and 4: Application to Aquatic Sports Synch
Page 5 and 6: Math is Compelling Rotations 10,00
Page 7 and 8: Balance Aquatic sports and imbalanc
Page 9 and 10: Static Stabilizers Boney Static Sta
Page 11 and 12: Stabilizers - Dynamic All in “for
Page 13 and 14: Factors Contributing to Failure •
Page 15 and 16: Trauma
Page 17 and 18: Quality Assessment of Diagnostic Ac
Page 19 and 20: Apprehension Test
Page 21 and 22: Relocation Test
Page 23 and 24: Anterior Release Test
Page 25: Recurrent Shoulder Dislocation(or S
Page 29 and 30: Stretching Is all stretching good?
Page 31 and 32: Common, but “Bad” Stretches
Page 33 and 34: Core Exercise #1 - Quadraped • Li
Page 35 and 36: Core Exercise #2 - Dead Bug • Bas
Page 37 and 38: Core Exercise #3 - Side Plank Raise
Page 39: Core Exercise #4 - Chair pelvic til
Page 42 and 43: Scapular exercise #2 - Hitch hiker
Page 44 and 45: Scapular Exercise #4 - Swimmer •S
Page 46 and 47: •Athlete then drops arms down thr
Page 50 and 51: Rotator Cuff Exercise #4 - Drop and

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