Dryland Tip: Self Soft Tissue Mobilization Infraspinatus
Purpose: The infraspinatus is the most abused rotator cuff in swimming. This muscle is excessively stressed during every catch of your stroke. This stress rapidly lengthens the muscle and may cause tightness and inhibit full range of motion. The self soft tissue mobilization will improve the muscle length of the infraspinatus. Combine these techniques with proper muscle strength and timing and you'll build yourself bulletproof shoulders in no time!
Directions: Lie on your back with your knees bent and with the opposite arm place the tennis ball under the acromion, a bone on your shoulder blade. This muscle is small, bit make sure to find the most tender spot.
Self Soft Tissue Mobilization Rules: 1. Lie on the tennis balls with your knees bent, unless instructed otherwise. 2. The more sensitive or tender the area, the slower you should go (rolling is rarely necessary). 3. Stop if the exercises cause pain. 4. Perform for 30 seconds – 3 minutes.
Stay tuned for the next two installments on muscle strength and timing.
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.
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