Solid Shoulder Series: Part 6. External Rotation
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Shoulder External Rotation: Enhancing Performance and Minimizing Injury Risk
Shoulder external rotation is a fundamental movement that plays a crucial role in swimming performance and overall shoulder health. It refers to the rotational motion of the shoulder joint when the arm moves away from the body, allowing for a powerful and efficient technique in the water. Properly developed external rotation not only enhances performance but also helps prevent common swimming-related shoulder injuries.
Benefits of Shoulder External Rotation in Swimming
Promoting a strong and fluid shoulder external rotation offers several key benefits to swimmers:
1. Increased Propulsive Power: Shoulder external rotation facilitates a wider and more efficient catch phase in freestyle and butterfly strokes. When the arm is externally rotated at the start of the pull, it allows the swimmer to engage a greater surface area of the hand and forearm, leading to increased propulsion through the water.
2. Improved Stroke Mechanics: A well-executed shoulder external rotation allows for better alignment of the arm, elbow, and hand, ensuring optimal stroke mechanics. It enables a longer stroke length, which in turn enhances the swimmer's ability to generate more force and maintain a smooth and powerful pulling motion throughout each stroke.
3. Minimize Injury Risk: Developing and maintaining proper shoulder external rotation can help prevent common swimming-related shoulder injuries such as impingements, rotator cuff strains, and tendinitis. When the shoulder joint has an adequate range of motion in external rotation, it reduces the stress on the tendons, ligaments, and muscles involved in the swimming motion, ultimately minimizing the risk of overuse injuries.
Band External Rotations to Improve Shoulder External Rotation Attach a resistance band to a sturdy anchor and hold the other end in front of your body at shoulder height. Keep the upper arm parallel to the ground and rotate the forearm away from your body against the resistance of the band. Perform this exercise in a controlled manner for several sets, gradually increasing resistance as you progress.
