Wellness Wednesday: How to Help Prevent Swimmer’s Shoulder; A Look at Some Helpful Exercises

How to Help Prevent Swimmer’s Shoulder; A Look at Some Helpful Exercises

Some of the most common injuries suffered by swimmers are related to the shoulders. These injuries can range from inflammation to a torn rotator cuff. Shoulder injuries can be attributed to factors such as poor technique or insufficient shoulder strength needed to pull the body through the water. It is very important for swimmers to take care of their shoulders. There are numerous exercises that can help prevent injury and increase mobility. Here are a few of many exercises to help strengthen your shoulders.

What you will need: Resistance band

External Rotations

Anchor one end of the band to a sturdy object. Stand side to side with the support that the band is tied to. Step away so that there is tension in the band. Grab the other end of the band with your outside arm and pull it away from your body while keeping a slow and steady pace. Your elbow should rest against your side, and your arm should be at an 90 degree angle. Make sure you stand up straight and keep your scapula tight. Keep your shoulders square so that the exercise strengthens the rotator cuff. If you feel it in your arms, your shoulder is not lowered enough. Do 12 reps per arm for three times.

Internal Rotations

Internal rotations are the opposite of external rotations; instead of pulling across your body, you are pulling away from your body. Assume the same position as you would for external rotations, but hold the band with the arm closest to the anchor. Pull the band toward your body, keeping good posture and your shoulders square. Also do this for 12 reps per arm, and repeat for three cycles.

Shoulder Extensions

Stand facing the anchor point of the band, again holding the free end of the band with tension. Hold the band out slightly in front of you, keeping a straight arm. Slowly pull the band back until your hand is behind you, or until there is strong tension in the band. Then slowly return to the starting position. Like the other exercises, stand tall and keep your shoulders down; try not to hunch over. Do this exercise for 15-20 reps each arm for three sets.

These are a few of the many shoulder exercises that swimmers can do in order to strengthen their shoulders and prevent injury. Many motions can contribute to stronger shoulders, and keep in mind that the amount of reps can vary from swimmer to swimmer. When doing exercises such as these, remember to keep good form and have supervision or seek advice from a coach or other professional.

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Dr Bruce Lawrie

4 months ago

Solid advice, thanks.