Exercise Videos: General - Neck and Shoulder

Strength and Control
Mobility and Flexability
Gym




Scapula Retraction with Theraband


Pull Down with straight arms, Squeeze scapulas, hold and release. Good for improving scapula control and posture which will help with all swim strokes.
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Scapula Retraction in Prone


Scapula Control; Squeeze Shoulderblades down, relax the upper Trapezius, Squeeze and Hold. Good for improving scapula control which will help with all swim strokes.
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scapular retraction with theraband


Pull Down with straight arms, Squeeze scapulas, hold and release. Good for improving scapula control and posture which will help with all swim strokes.
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Upper Trapezius Stretch and Levator Scapulae Stretch


Place, one arm on head and pull head across, hold for 30 seconds and then pull head in to more flexion, looking in to the armpit and hold for 30 seconds. Repeat on other side. These exercises are designed to help stretch the muscles of the neck.
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Scapular Push up


Start in 4pt kneeling, keep elbows locked straight. Let your chest sink towards the floor as your shoulder blades come together, then pull your shoulder blades forwards and raise your chest towards to ceiling. Progress to knees or toes to increase difficulty.
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Scapular retraction in prone


Scapula Control; Squeeze Shoulderblades down and back, relax the upper Trapezius, Squeeze and Hold. Good for improving scapula control and posture which will help with all swim strokes.
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Correct Sitting Posture


Sit with your bottom all the way to the back of the chair, use a Lumbar Roll for extra support if needed. Have seat height so elbows are at 80 - 90 degrees, have top 1/3 of monitor at eye level. Have feet supported on floor/step with hips/knees at 90 degrees.
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Deep cervical flexors


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Using the physio pole


Lay down on the physio pole with your bottom at one end and your head resting at the other with you knees bent up. Alternate between having arms out to the side for 30 seconds and resting on your chest for 30 seconds.
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