To keep fit and prepared for when the swimming pool is ready to open again, this series will present some exercises that you can do at home with minimal to no equipment requirements.

A common injury to swimmers is a shoulder or rotator cuff injury. In order to strengthen the muscles of the rotator cuff, arm abduction and adduction exercises should be done.

Shoulder external rotation

Without a resistance band: Lie on your side and bend your top elbow to 90°. Hold a weight in your hand. Slowly rotate your arm outward, but keep your elbow bent and tucked to your side. Stop when you feel a stretch. Slowly return to the starting position.

With a resistance band: Attach a resistance band to a secure object (or hold it in your other hand). Position your shoulders to be parallel to the resistance band. Place a rolled-up towel between your elbow and your side. Bend your elbow 90°. Squeeze the towel with your elbow. Grab the end of the band and slowly turn your arm outward, but keep your elbow bent. Stop when you feel a stretch. Hold this position for 30 seconds or as directed. Slowly return to the starting position.

Shoulder internal rotation

Without a resistance band: Stand in a doorway with your shoulders square to the frame. Place a rolled-up towel between your elbow and your side. Bend your elbow to 90°. Gently squeeze the towel with your elbow to prevent it from falling out. Using your palm to press against the doorframe, do an isometric contraction, with the pressure pushing across your body.

With a resistance band: Tie one end of the exercise band to a heavy, secure object. Place a rolled-up towel between your elbow and your side. Bend your elbow to 90°. Gently squeeze the towel with your elbow to prevent it from falling out. Slowly pull the band across your chest. Stop when your hand reaches your opposite arm. Slowly return to the starting position.

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By Jason Britton
Jason is a Lifeguard/Instructor at MacEwan University Sport and Wellness. He has over 20 years of swim and triathlon coaching experience and is the race director of SwimRun Edmonton.