Advertisement
Workouts

Dryland Tip: Gangsta Driver

Uploaded on August 10, 2012 by G_John
Share |
By G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com, Creator of Swimmer’s Shoulder System, Swimming World correspondent

Purpose: Differentiating the neck and shoulder muscles is essential for swimming success and injury prevention. In shoulder pain, many swimmers have difficulties differentiating their neck and shoulder muscles, as many of the neck muscles attach to the shoulder blade. The purpose of this exercise is to teach neck and shoulder differentiation.

Directions: Lie on your back with your knees bent. Next, raise your hand towards the ceiling with your shoulder in the ‘compact position’, then rotate your arm internally (thumb toward your body) and rotate your head with your thumb. Make sure the shoulder is remained down and back and the neck is rotating around a fixed axis. This can be progressed to weight once mastery is achieved without weight.

Perform 2 sets of 15 repetitions.

G. John Mullen is the owner of of the Center of Optimal Restoration and creator of Swimming Science. He received his doctorate in Physical Therapy at the University of Southern California. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal.
Video URL:
Embed Code:

Video Categories

Workout Videos (96)

  • First
  • Previous
  • of 16
  • Next

Straight Bar Pull Down With Squat
December 17, 2014 (0:31)

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)

Tip of the Week (45)

  • First
  • Previous
  • of 8
  • Next

Ideal Free
November 7, 2011 (0:6)

Kitten Mittens
November 7, 2011 (0:11)

Hitchhiker Thumb
November 7, 2011 (0:12)

Arm Slapper
November 7, 2011 (0:8)

Dryland Tips (128)

  • First
  • Previous
  • of 22
  • Next

Dryland Tip: Gangsta Driver
August 10, 2012 (1:44)

Dryland Tip: Gangsta Driver
August 9, 2012 (0:48)

Dryland Tip: Reach Through
July 18, 2012 (1:13)

Anti-rotation with partner
July 12, 2012 (1:26)

Click Here for Mobile Site