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Scapular exercise #2 – Hitch hiker •Athlete lies face down with arms at 90 degrees to body •Arms are raised directly off of surface and up, while squeezing scapulae together (note swimsuit straps again) •Up to 20 repetitions per set; 3-6 sets •Works linking and endurance – can identify asymetry
Scapular Exercise #3 – Isolated Shrug •Athlete lifts weight on one side, using scapula to glide over ribs to lift and lower weight •Build up to 20 repetitions per side, 3-6 sets, with attention to correct form throughout Isolation of scapula for strengthening and sequencing
Page 1 and 2: A Delicate Balance in Aquatic Sport
Page 3 and 4: Application to Aquatic Sports Synch
Page 5 and 6: Math is Compelling Rotations 10,00
Page 7 and 8: Balance Aquatic sports and imbalanc
Page 9 and 10: Static Stabilizers Boney Static Sta
Page 11 and 12: Stabilizers - Dynamic All in “for
Page 13 and 14: Factors Contributing to Failure •
Page 15 and 16: Trauma
Page 17 and 18: Quality Assessment of Diagnostic Ac
Page 19 and 20: Apprehension Test
Page 21 and 22: Relocation Test
Page 23 and 24: Anterior Release Test
Page 25: Recurrent Shoulder Dislocation(or S
Page 29 and 30: Stretching Is all stretching good?
Page 31 and 32: Common, but “Bad” Stretches
Page 33 and 34: Core Exercise #1 - Quadraped • Li
Page 35 and 36: Core Exercise #2 - Dead Bug • Bas
Page 37 and 38: Core Exercise #3 - Side Plank Raise
Page 39: Core Exercise #4 - Chair pelvic til
Page 44 and 45: Scapular Exercise #4 - Swimmer •S
Page 46 and 47: •Athlete then drops arms down thr
Page 48 and 49: Rotator Cuff Exercise #2 - Shake It
Page 50 and 51: Rotator Cuff Exercise #4 - Drop and

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