It's amazing that these exercises use little or no weights or resistance. I am going to try them all. Great video and insight! Thanks

Many thanks for such clear and invaluable advice

Thanks lot for all your advices

Love ur swimming tips and u too😄😄

*I'd also suggest the program in **_Treat Your Own Rotator Cuff_** at Amazon.*

Wow awesome !!! Thanks !!!

Thank you Chloe

Nice setting.

Your smile's so sweet :) Felt really small when you said 62miles that's like 100km; I swim around 30km a week. Guess I won't be an Olympian hahahah

Thanks VERY MUCH pls upload more

You’re the best! Thank you for this and all your videos!!

nice video thank you for your advice

I love you chloe 😘😘😘

any idea if we should do those right after the workout or within the day sometime after the workout

Thanks a lot for the great exercises! I was about to injure myself but these exercises will save my shoulders!

thanks , this is great. respect from morroco

very inspiring....thanks!!

do you do this routine afte swimming or on the gym days? is it safe to do it after a heavy swimming?

Hi chloe did you do these exercises pist swim session? Pre swim session or during dry land training sessions?

Which theraband you used as I was unable to find similar one on Amazon? Pls suggest

I watched this many times ... I hope I don’t get hurt😉

I've been looking for something like this! I was amazed by the distances you did as well. Tips for beginners on how to build up distance would be awesome love your channel Btw. Thanks again.

Do you ever do shoulder exercises before swims?

Thank you Chloe!

Awesome thanks! Could you do this as a warmup? If not what would you recommend for shoulders warmup? Thanks a lot

Hi @Chole please make threading in water vedio

Cool

I've be en swimming for a while now, I feel I'm making big improvements thank to your vídeos. I swim 3x week about 1Km each. Do you recommend this excercises right after exiting water ot can I do them in the days I don't swim? Is there other "dry" excercise you recommend to prevent injuries? Thank you very much for your vídeos! Amazing beach! Where are you at?

HI CHLOE I JUST WANNA SAY SOMETHING... U'RE BEAUTIFUUUUUUUUL :D

Great video again Chloe! Although I wish I'd watched this sooner... Recently started swimming intensely again and have packed quite a lot of muscle onto my shoulders in a short space of time. However, I did not do any supporting exercises alongside...Think I have the early signs of Swimmer's shoulder now! Could you do these exercises at anytime of the day? Or only straight after your swim? Is there any difference? Thanks in advance!

I stopped at 62 miles per week!!! I am at 42 and never swam correctly and have a goal to get fit and do a 70.3 triathlon. Thanks for sharing your passion with me!!'

Interesting vidéo!! shared on my facebook thank you !

Always with a smile! Beautiful toned physique

Thanks, I'll start doing some of these. 64 Miles WOW>....

Классные упражнение красивый загар и феноменальная фигура супер

How many sets?

1 00:00:00,310 --> 00:00:03,258 INJURY PREVENTION EXERCISES FOR SWIMMERS WITH CHLOE SUTTON 수영선수를 위한 부상 예방 운동 클로이 써튼 2 00:00:03,450 --> 00:00:07,553 Attention Chloe Sutton is not responsible for the misuse of this information that could result in injury. I am not a medical professional. Please consult a medical professional before beginning a workout routine. 주의사항 이 정보의 잘못된 사용으로 인한 부상에 대해서는 클로이 써튼의 책임지지 않습니다. 저는 의료 전문가가 아닙니다. 운동을 시작하기 전에 의료 전문가와 상의하십시오. 3 00:00:08,048 --> 00:00:09,891 Hi there! I'm Chloe Sutton. 안녕하세요. 저는 클로이 써튼입니다. 4 00:00:09,935 --> 00:00:14,916 I'm a two-time Olympian and the first American woman to swim open water in the Olympics. 저는 올림픽에 두 번 출전했고, 올림픽 야외 수영(open water) 경기에 출전한 첫 미국 여자 선수입니다. 5 00:00:15,157 --> 00:00:18,422 Now I started training at an elite level from about age 11. 11살 무렵부터 엘리트 선수 수준의 훈련을 시작했습니다. 6 00:00:18,466 --> 00:00:22,859 And I would do anywhere from 80,000 to 100,000 meters per week in the pool. 저는 수영장에서 매주 80 ~ 100km의 거리를 수영합니다. 7 00:00:23,089 --> 00:00:25,842 Now that's 62 miles per week. 대략 62마일의 거리입니다. 8 00:00:25,986 --> 00:00:28,636 And that's a lot of training. And that's a lot of strain on your shoulders. 훈련량이 정말 많고, 어깨에 부담이 많습니다. 9 00:00:28,726 --> 00:00:33,590 But over the course of 15 years, I never had any shoulder injuries of any kind. 하지만 15년이 넘는 기간 동안, 어떠한 종류의 어깨 부상도 겪지 않았습니다. 10 00:00:33,747 --> 00:00:38,835 And I attribute this to having a shoulder stabilization routine that I would do after every workout. 저는 이것이 언제나 매번 훈련을 끝내고 나서는 항상 했던 "어깨 안정화 운동" 때문이라고 여깁니다. 11 00:00:39,080 --> 00:00:41,403 Now today I'm going to share with you five exercises 오늘 저는 그 5가지 운동을 여러분에게 소개합니다. 12 00:00:41,431 --> 00:00:46,312 that I believe will help you keep your shoulders safe and healthy through a long career. 이 운동을 통해, 여러분께서 건강하고 튼튼한 어깨로 선수생활을 오랫동안 해나갈 수 있을 거라 믿습니다. 13 00:00:48,087 --> 00:00:49,575 Equipment 도구 14 00:00:49,743 --> 00:00:51,929 Theraband Low resistance 세라밴드 약한 저항력 15 00:00:53,349 --> 00:00:56,105 Tennis Ball Or a similar small ball 테니스공 혹은 비슷하게 작은 공 16 00:00:57,664 --> 00:01:00,338 2 Light Weights Optional 가벼운 아령 2개 없어도 됨 17 00:01:00,786 --> 00:01:03,273 Exercises 운동 18 00:01:03,392 --> 00:01:03,755 External Rotation - 15 reps each side Working the rear part of the rotator cuff 외전(外轉) - 양쪽 각각 15번 어깨 회전근개의 뒷부분을 단련 19 00:01:03,788 --> 00:01:08,646 The first exercise is an external rotation to strengthen the rear part of the rotator cuff. 첫 번째 운동은 어깨 회전근개의 뒷부분을 강화하기 위한 외전 운동입니다. 20 00:01:09,097 --> 00:01:16,003 Anchor the theraband to a pole and then rotate your arm away from your body while maintaining a 90-degree angle in your elbow. 세라밴드를 기둥에 묶은 다음, 팔꿈치 90도 각도를 유지하면서, 팔을 바깥쪽으로 돌리세요. 21 00:01:20,798 --> 00:01:21,123 Shoulder Extensions - 15 reps each side Strengthens the back part of the rotator cuff and upper back 어깨 아래로 뻗기 - 양쪽 각각 15번 어깨 회전근개의 뒷부분과 윗등을 강화 22 00:01:21,187 --> 00:01:27,410 Another exercise that strengthens the rear part of the rotator cuff as well as the upper back is shoulder extensions. 어깨 아래로 뻗기(shoulder extensions)는 어깨 회전근개의 뒷부분과 함께 윗등을 강화하는 운동입니다. 23 00:01:27,805 --> 00:01:33,038 Keeping the theraband anchored, hold it in your hand extended down with your arms slightly in front of you. 세라밴드를 기둥에 고정해 손으로 쥔 다음. 앞쪽에서 팔을 뻗으면서 아래로 당깁니다. 24 00:01:33,306 --> 00:01:36,594 Then drive your arm back while keeping your arm straight. 곧게 유지하면서 팔을 뒤로 보냅니다. 25 00:01:39,523 --> 00:01:39,924 Low Row - 15 reps Strengthen the muscles that hold the scapula the proper position 노 젓기 - 15회 어깨뼈(scapula, 날개뼈)를 올바른 자세로 잡아주는 근육을 강화 26 00:01:39,957 --> 00:01:44,607 Next is a low row to strengthen the muscles that hold the scapula in the proper position. 다음은 어깨뼈(scapula, 날개뼈)를 올바른 자세로 잡아주는 근육을 강화하는 노 젓기 운동입니다. 27 00:01:45,025 --> 00:01:46,910 This helps to correct poor posture. 이 운동으로 잘못된 자세를 교정시킬 수 있습니다. 28 00:01:47,329 --> 00:01:51,877 Again anchor the theraband to a pole, this time taking both sides in your hands. 세라밴드를 기둥에 고정하고, 이번에는 양손으로 잡습니다. 29 00:01:52,217 --> 00:01:57,628 Then pull your elbows directly back being sure to squeeze your shoulder blades together each row. 당길 때마다 어깨뼈 사이를 확실하게 쪼이는 데 신경 쓰면서, 팔꿈치를 뒤로 당깁니다. 30 00:02:10,000 --> 00:02:10,480 Tennis Ball Alphabet Stabilizing the shoulder joint 테니스공 알파벳 어깨 관절 안정화 31 00:02:10,507 --> 00:02:15,624 Now we're going to stabilize the shoulder joint by writing the alphabet with a tennis ball against the wall. 이제 테니스공을 벽에 대고 영어 알파벳을 쓰면서, 어깨 관절을 안정시키겠습니다. 32 00:02:16,147 --> 00:02:20,638 Lean slightly forward so you have a little bit of weight on the tennis ball to keep it in place. 약간 앞으로 기대어 테니스공을 약하게 눌러 테니스공이 제자리에서 떨어지지 않게 하십시요. 33 00:02:20,949 --> 00:02:26,115 Then move your whole arm keeping your elbow straight and your shoulders down while drawing the alphabet. 알파벳을 쓰는 동안, 어깨뼈를 아래로 당기고 팔꿈치를 곧게 유지하면서, 팔 전체를 움직이세요. 34 00:02:34,112 --> 00:02:34,726 Arm Raises Strengthens the part of the rotator cuff that lifts the arm 팔 들어 올리기 회전근개 중 팔을 들어 올리는 부분을 강화 35 00:02:34,784 --> 00:02:37,043 The last exercise is arm raises. 마지막 운동은 팔 들어 올리기입니다. 36 00:02:37,163 --> 00:02:41,416 With this exercise we're working on the part of the rotator cuff that lifts the arm. 이 운동을 통해 회전근개 중 팔을 들어 올리는 부분을 단련합니다. 37 00:02:41,796 --> 00:02:43,138 Stand with good posture, 바른 자세로 서서, 38 00:02:43,166 --> 00:02:46,828 then lift your arms slightly in front of you keeping your arms straight. 팔을 곧게 유지하면서, 앞에서 바깥쪽으로 약 30도 정도에서, 팔을 들어 올리십시요. 39 00:02:47,205 --> 00:02:50,822 Focus on keeping your chest lifted and your shoulder blades retracted. 흉곽이 들려 있고, 날개뼈를 뒤로 젖힌(scapular adduction(retraction)) 상태를 유지하는 데 집중하십시요. 40 00:03:05,136 --> 00:03:07,485 Once you feel confident with this exercise, 이 운동에 자신감이 생기면, 41 00:03:07,652 --> 00:03:09,610 you may also add a light weight. 가벼운 아령을 들고 하십시요. 42 00:03:18,123 --> 00:03:21,952 So if you guys do these five exercises after every workout, 매번 수영 훈련을 하고 나서 이 다섯 가지 운동을 하신다면, 43 00:03:22,188 --> 00:03:25,365 it will help to strengthen and stabilize your shoulders 어깨를 강화하고 안정화하게 되어 44 00:03:25,584 --> 00:03:28,193 and help you to have a long and healthy career. 수영선수 생활을 오랫동안 건강하게 유지할 수 있을 것입니다. 45 00:03:28,399 --> 00:03:30,024 So thank you so much for watching, 시청해주셔서 정말 감사합니다. 46 00:03:30,067 --> 00:03:31,825 please subscribe to me on KZfaq, 저의 유튜브 채널을 구독해주시고, 47 00:03:31,850 --> 00:03:34,300 and visit my website for more swimming tips. 저의 웹사이트를 방문하셔서 더 많은 수영 비결을 찾아보세요. 48 00:03:34,539 --> 00:03:36,364 Thanks so much and I'll see you all soon. 감사합니다. 곧 다시 뵙겠습니다. 49 00:03:36,487 --> 00:03:41,960 Visit ChloeSutton.com For More Swimming Tips ChloeSutton.com을 방문하셔서 수영 비결을 찾아보세요 50 00:03:42,175 --> 00:03:45,595 Chloe Sutton Thank You For Watching 클로이 써튼 시청해주셔서 감사합니다

hmmm....

At close to 70 years of age and now starting to learn butterfly, the first time I tried these five exercises I could immediately feel my shoulders stabilising. This gives me confidence to keep moving forward knowing I now have a proven way to help prevent shoulder injury. Thank you Chloe

Should I be writing the alphabet in upper or lower case? :P

wow, 100 km a week! I am doing 10-12km and was! feeling extra proud of myself!

You are beautifull woman.

100000 meters per week??? OMG....I get tired by just about 400 meters per week. You gave me inspiration...i will improve myself. thanks.

Keep your rotator cuff strong! I suggest the ex's in TREAT YOUR OWN ROTATOR CUFF - its the bestselling rotator cuff book at amazon. j j j j j

cute

Great! I'm from South Korea. Can I make Korean subtitles for this video, please? I wanna introduce you to Korean friends. Thank you!

A fantastic video with excellent proven exercises using cost effective equipment and great technique. However, Chloe maintains the swimming video tradition of having the worst background music available. Why is that? All swimming videos--including Phelps--have the absolute worst background music ever composed by the human species. ;-)

you are a fish

This whole thing sounds scripted... like it's not genuine.