Shoulder
injury
prevention
Why do these
exercises?
Muscles of the rotator
cuff
The rotator cuff is a group of
tendons and muscles in the
shoulder, connecting the upper
arm (humerus) to the shoulder
blade (scapula). The rotator
cuff tendons provide stability to
the shoulder; the muscles allow
the shoulder to rotate.
The muscles in the rotator cuff
include:
 Teres minor
 Infraspinatus
 Supraspinatus
 Subscapularis
Each muscle of the rotator cuff
inserts at the scapula, and has a
tendon that attaches to the
humerus. Together, the tendons
and other tissues form a cuff
around the humerus.
-
-
Help prevent future
injuries
May improve
posture, which
could lead to pulling
more water and
improving your
stroke
Can help improve
performance by
limiting shoulder
pain.
Internal & External
Rotation

By: Julia DelNero

How can injuries be
prevented?
What is Internal & External rotation
External Rotation
Internal rotation
Equipment: Light to moderate theraband or
resistance tube.
Equipment: Light to moderate theraband or
resistance tube
Movement: Stand perpendicular to your anchor
point and pull the tubing directly across the body.
Keep elbow tight and leave about a 2-inch space
between your waist and elbow.
Movement: The opposite of external rotation:
Hold the tubing in the hand that is closest to your
anchor point and rotate the arm away from the
anchor point across the body. Keep elbow tight
and leave about a 2-inch space between your
waist and elbow
Form tip: Keep scapula tight and your shoulder
lowered to work the rotator cuff, and not the arm
muscles.
Reps: One minute for each side, progressing up to
two minutes
Form tip: Take one lateral step away to add
slight resistance
Reps: One minute each side, progressing up to
two minutes
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Communication between
athlete, Parent, coach,
and medical professional
-
Good stroke technique
-
Lessen repetitive strokes
that cause overuse injuries
-
Perform
core
strengthening and crosstraining exercises in pre
and early season routines
-
Use periods of rest to
recover
-
Consider
alternative
training techniques rather
then training through an
injury
-
Focus rehab efforts on
rotator cuff and scapular
strengthening
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Return to play only when
clearance is granted by a
health care processional