Menu
Log in


Log in

Prevent and/or Treat Shoulder Injuries

02/25/2025 12:43 PM | Anonymous member (Administrator)

Shoulder injuries, while not as prevalent as low-back injuries, are the third most commonly reported injuries in rowing

To prevent and/or treat a shoulder injury,  you'll want to look for and do exercises that strengthen and stabilize the rotator cuff and the scapula, two key areas of the shoulder. A lot of shoulder strength and stability is needed to “hang” on the oar. And when you lack stability in the shoulder, particularly the scapula? That's when you may find yourself bending your elbows at the catch, shrugging your shoulder through the drive, or even injuring your neck. Talk about taking those issues from water to land!

If you incorporate exercises such as these into your strength routine, you'll be helping both to improve your form and to prevent injury. Already have an injury? These exercises (preferably under the care of a professional) can help alleviate the symptoms, and stabilize and strengthen those weaker areas against further injury.

There are many, many variations of these basic exercises. For more good scapular stabilization exercises, check out the warmup poster in the boathouse. Look at the “scapular stabilizers” portion of the “activate” section.


Shoulder external rotation: 3–4 sets of 8–12 reps







Shoulder scaption: 3–4 sets of 8–12 reps








Scapular retraction: 3–4 sets of 8–12 reps


Visit Us

Bair Island Aquatic Center
1450 Maple St., Redwood City, CA 94063
Find Us   |   Contact Us


© Bair Island Aquatic Center 2025

Powered by Wild Apricot Membership Software