This is an instructional video to correctly demonstrate The Swimmer exercise with bent elbows.
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 wrists level with your shoulders out to the side.
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 and slowly lower back down.
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.
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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.
Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).