Seated Shoulder Swimmers
5-10 Min: Mobility Snacks
•
2m 28s
This video covers Seated Shoulder Swimmers - a controlled, flowing drill that helps you improve how the shoulder moves through its workspace without stiffness, hitching, or “jumping” between positions. The purpose is to build smooth, coordinated shoulder mechanics by moving through transitions slowly and deliberately, reinforcing better control of the shoulder complex (GH joint + scap on the ribcage).
Smooth, controlled shoulder movement matters because most shoulder issues show up during transitions - reaching overhead, moving behind the body, pressing, hanging, or cycling reps under fatigue. When movement is jerky or you rely on compensations (rib flare, neck tension, scap dumping), you lose efficiency and often irritate the joint over time. Shoulder swimmers train cleaner pathways, better awareness, and more confident range you can actually use.
Up Next in 5-10 Min: Mobility Snacks
-
Seated Knee External Rotation (ER) PA...
This video explains Seated Knee External Rotation (ER) PAILs/RAILs - a drill used to expand and strengthen knee/tibial external rotation and improve how well your knee tolerates rotation. Rotation tolerance matters because the lower limb is rarely “straight-line only.” Running mechanics, squattin...
-
Prone Shoulder Swimmers
This video covers Prone Shoulder Swimmers - a shoulder control drill done lying face down to help you move through shoulder positions with more precision and less cheating. The prone setup limits common compensations (like rib flare, excessive spine movement, or shrugging) so you can focus on smo...
-
Side-lying Sleeper Shoulder Internal ...
This video covers Side-lying Sleeper Shoulder Internal Rotation (IR) PAILs/RAILs - a drill designed to improve shoulder IR range and, more importantly, your ability to control and tolerate that range under tension. Shoulder internal rotation matters for healthy overhead function, smoother pressin...
