The Swimmer exercise Butterfly version

Stability & Strength

This is an instructional video to correctly demonstrate The Swimmer exercise Butterfly version.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This is a good exercise for shoulder injury prevention and as part of a rehab program
Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
Lying on your front, with good shoulder posture, place your hands palm side down with your arm down by your sides
Next slightly lift your belly button up in towards you spine to engage your abdominals.
Lift your arms off the floor by squeezing you shoulder blades down and back while slightly extending your Thoracic spine but make your that your Lumbar spine stays still throughout.
Next raise your arms out to the side, up to above your head and back to the start position.
To advance this exercise add dumbbells in your hands and increase the weight as able.
For strength you need to perform 6-10 reps to failure and perform 3-5 sets.
For endurance you need to perform 15-25 reps to failure and perform 3-5 sets.
Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds if you are doing the exercise for endurance
You should aim to perform this session 2 to 3 times per week.

Related Exercises

For Shoulder

Smith machine monkey shrugs

Smith machine monkey shrugs

Lying Lateral raise: A great lateral Deltoid exercise to train the lower portion of the range.

Lying Lateral raise

Bent over overhead shoulder raises

Bent over overhead shoulder raises

chair-tricep-dips

Chair Tricep Dips

handstand-press-up

Handstand press up

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