Advertisement
All Studio Videos

Dryland Tip: Side Lying External Rotation with Manual Resistance and Perturbations

Uploaded on February 9, 2012 by G_John
Share |
Dryland Tip By Swimming World Correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com

Purpose: Rotator cuff stability is essential for a healthy swimming career. The side-lying external rotation exercises are a beginner exercise for the swimmer to learn how to approximate their shoulder in the joint. If the rotator cuff muscles have poor timing and are uncoordinated, then the shoulder has instability and is at risk for shoulder injury. This movement also improves the strength of the posterior rotator cuff, a weak area due to the high volumes of internal rotation performed during the catch phase of most strokes.

Directions: Lie on your side with a towel between your elbow and your side. While keeping your elbow at your side, move your arms to the side moving your shoulder blade into the compact position. Have a partner tap your arm in all planes of motion and apply gradual resistance. Ensure the athlete is using the muscles in between the shoulder blades and they are not elevating their shoulder toward their ear.

Looking to learn more about shoulder anatomy, prevention and rehabilitation? Pre-order the COR Swimmer's Shoulder System and receive a 25% discount. Go to of COR Swimmer's System and enter the discount code 'preorder' today!

Dr. G. John Mullen is a Doctor of Physical Therapy and a Certified Strength and Conditioning Specialist. At USC, he was a clinical research assistant at USC performing research on adolescent diabetes, lung adaptations to swimming, and swimming biomechanics. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal. He is currently the strength and conditioning coach at Santa Clara Swim Club, owner of the Center of Optimal Restoration and creator of Swimming Science.
Video URL:
Embed Code:

Video Categories

Streamlined (933)

  • First
  • Previous
  • of 156
  • Next

The Week That Was, July 28, 2014
July 28, 2014 (6:14)

The Week That Was, July 21, 2014
July 21, 2014 (7:2)

The Week That Was, July 14
July 14, 2014 (6:14)

The Week That Was, July 7, 2014
July 7, 2014 (6:11)

The Week That Was, June 30, 2014
June 30, 2014 (6:8)

The Week That Was, June 23, 2014
June 23, 2014 (7:2)

Workout Videos (94)

  • First
  • Previous
  • of 16
  • Next

TRX Streamline Pushoff
February 18, 2014 (0:20)

Simulated Flip Turn and Streamline
February 11, 2014 (0:27)

Jaimie Bryan
January 3, 2014 (0:16)

Marc Valle
December 10, 2013 (0:54)

Hanna Holman
November 27, 2013 (0:28)

Travis Anderson and Daren Brubaker
November 5, 2013 (0:26)

Tip of the Week (45)

  • First
  • Previous
  • of 8
  • Next

TYR FastStache
March 30, 2012 (1:29)

Water Petting
November 7, 2011 (0:9)

Thumbs Up
November 7, 2011 (0:9)

Thumbs Down
November 7, 2011 (0:11)

Princess Waver
November 7, 2011 (0:7)

Early Years (115)

  • First
  • Previous
  • of 20
  • Next

SWR: Kate Ziegler, Dec. 13, 2006
May 30, 2012 (15:52)

Early Years: Mar. 31, 2008
April 6, 2011 (45:32)

Early Years: Mar. 28, 2008
April 6, 2011 (11:59)

Early Years: Mar. 27, 2008
April 6, 2011 (11:23)

Early Years: Mar. 26, 2008
April 6, 2011 (11:51)

Split Time Episodes (62)

  • First
  • Previous
  • of 11
  • Next

Ready Room Episodes (46)

  • First
  • Previous
  • of 8
  • Next

Volunteer For Special Olympics
April 7, 2014 (2:19)

George Breen
November 26, 2013 (15:36)

Adolph Kiefer
November 26, 2013 (15:42)

2006 Golden Goggles
November 26, 2013 (25:38)

Previews (71)

  • First
  • Previous
  • of 12
  • Next

Industry Insider Episodes (16)

  • First
  • Previous
  • of 3
  • Next

Industry Insider: HydroXphere
March 7, 2014 (6:28)

Industry Insider: The Flow Of FINIS
February 11, 2014 (13:48)

Industry Insider: Award Keeper
November 22, 2013 (5:57)

Industry Insider: FINIS
June 20, 2013 (12:8)

Industry Insider : The Swim Gate
June 3, 2011 (9:47)

McCaffreyCap Episodes (11)

  • First
  • Previous
  • of 2
  • Next

McCaffreyCap: March 9, 2011
March 9, 2011 (8:2)

McCaffreyCap: Feb, 24, 2011
February 24, 2011 (9:57)

McCaffreyCap: Feb, 11, 2011
February 11, 2011 (7:2)

McCaffreyCap: Feb, 3, 2011
February 3, 2011 (4:12)

McCaffreyCap: Jan. 28, 2011
January 28, 2011 (4:57)

McCaffreyCap: Jan. 20, 2011
January 20, 2011 (3:48)

Click Here for Mobile Site