Shoulder Stability Program - For Surfers & Swimmers

Rotator Cuff Stability #1- Keep it gentle, Do BOTH after your workout. (1x/ week)

External rotation https://www.youtube.com/watch?v=Tu4Q8l6IpDo 

Internal Rotation https://www.youtube.com/watch?v=YlZDMR-6G64 

Rotator Cuff Stability #2- Keep it gentle, Do BOTH after your workout.(1x/ week)

90-90 ER: https://www.youtube.com/watch?v=NFmNVqluB-U 

90-90 IR: https://www.youtube.com/watch?v=1uSVcz7SLjQ 

Swimming Stability Drills- Push for a muscle burn (choose 2) (3x/ week)

Prone ITYW: https://www.youtube.com/watch?v=3zExY_oHFUU&t=12s 

Prone PVC Behind the neck Press: https://www.youtube.com/watch?v=EJFmNWb2Pxw 

Prone Swimmer https://www.youtube.com/watch?v=wcnT6PRepjk 

Prone Abduction Drill https://www.youtube.com/watch?v=5Hn1dWUdi5Y

Prone Overhead Press Drill https://www.youtube.com/watch?v=1YuJSJzM7sg 

Banded Straight Arm Lat pull down: https://www.youtube.com/watch?v=E7nZ7bP9N5g 

Carries- (choose 1) Aim for muscle fatigue, while keeping good technique (1x/ week)

Regular Kettlebell Carry https://www.youtube.com/watch?v=gsjvDfnqUkk 

Crossbody Carry: https://www.youtube.com/watch?v=2r5DmYB5foI 

Double Overhead KB Carry https://www.youtube.com/watch?v=_18X9m1NjVo 

Earth Quake Bar- “Fun” drill, (optional 1x/ week)

Earthquake Bar (Presses (or) Carrys)

https://www.youtube.com/watch?v=092EtA23nhQ 

Strength work: (Hit each exercise (or a variation) at least 1x/ week)

Dumbbell Single Arm Row

Dumbbell Bench

Dumbbell Shoulder Press

Lat Pull Downs

**Make sure you prioritize strict dumbbell work for the upper body. It’ll help the shoulder stability. Reps should be slow & controlled.

**Avoid over-stretching the joint for now, even limit your range of motion if needed. Keep everything comfortable.

**Avoid Kipping, avoid push press, avoid the jerk.  Avoid high speed shoulder exercises & movements.

**Focus on form, be careful with the high speed movements. Slow movements are usually better for rehab.