McLeod - Swimming Anatomy - 2010

Subs.capu r1s

Execution

1 . Stand sideways 4 feet (120 cm) from a pole with a piece of exercise tubing attached at elbow height. Hold the end of the tubing with the arm closer to it and bend the elbow to

90degrees.

2.Rotate your hand across the front of your body until it contacts your torso. Keep your forearm parallel to the floor during the entire movement.

3.Slowly return to the starting position.

Muscles Involved

Primary:Subscapularis

Secondary:Pectoralis major, latissimus dorsi, anterior deltoid

Swimming Focus

The subscapularis is one of the four rotator cuff muscles, a muscle group that is important in stabilizing the shoulder joint during repetitive upper-extremity exercises; hence, exercises that target the subscapularis play a vital role in injury prevention. Remember that the rotator cuff muscles all arise from the shoulder blade, so when performing this exercise you should stabilize the shoulder blade by pinching it down and back and holding that position during the exercise. Placing a towel between your elbow and the side of your body as shown helps decrease tension on some key muscles and serves as a reminder to keep the elbow tight against your side as you rotate your arm.

Poslerior deltoid

Execution

1 . Stand sideways 4 feet (120 cm) from a pole with a piece of exercise tubing attached at elbow height. Hold the tubing in the hand farther from the pole and bend the elbow to gO degrees.

2.Rotate your hand away from your torso until you have covered a gO-degree arc. Keep your forearm parallel to the floor during the entire movement.

3.Slowly return to the starting position.

Muscles Involved

Primary:Infraspinatus, teres minor Secondary:Posterior deltoid