Move of the month: arm external rotation

A great move to train for swimming longer distances, this exercise will develop the range of motion of the shoulder helping to reduce the risk of developing swimmer’s shoulder

If you are starting to swim longer distances you will want to ensure you have good shoulder strength and mobility. This move helps develop the range of motion of the shoulder helping to reduce the risk of developing swimmer’s shoulder, as well as aiding recovery if you are already suffering from it.

Equipment needed

A resistance band
Something to anchor a resistance band to

How to do arm external rotations

Stand side on to the resistance band, with feet hip width apart, keep a neutral spine position, arms hang by your sides

You are going to work your shoulder furthest away from the anchor, bend your elbow 90° so that your hand is front of your body, move your forearm across your body, this is your starting position. Hold the resistance band.

Keeping your elbow tucked into your body, rotate your forearm outwards away from your body.

Pause for a 15/30 seconds and return to centre.

This is one rep. Repeat 10/12 times on both sides.

Variations

Excercise both shoulders at the same time by holding the resistance band on both hands and pulling it apart rather than anchoring. Performing one shoulder at a time allows you to address any imbalances however.

Use a dumbbell in each hand rather than a resistance band.

Could be performed seated.