8 Shoulder-Strengthening Exercises to Avoid Swimmer's Shoulder

Shoulder injuries, and more specifically swimmer’s shoulder, are rather prevalent among swimmers. This disorder is brought on by the frequent overhead motions that are required in swimming. These movements put tension on the muscles, tendons, and ligaments of the shoulder joint, which can lead to injury in those areas.

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But, swimmers may strengthen their shoulders and prevent swimmer’s shoulder by following the appropriate training procedures and performing the appropriate exercises. The following is a list of the top five shoulder exercises to prevent swimmer’s shoulder and strengthen your shoulders:

1. External Rotations

The rotator cuff muscles, which are critical for maintaining shoulder stability, are the focus of the external rotation exercise. Lying on your side with the injured arm elevated is the proper position to conduct external rotations. Keep your elbow close to your side while bending it to a right angle of ninety degrees.

You should keep your elbow pressed against your side while you slowly spin your arm outward while holding a little weight in one hand. Return to the starting position in a controlled manner, and continue to repeat the exercise for ten to fifteen times. Continue in this manner while switching sides.

2. Shoulder Blade Squeezes

Shoulder blade squeezes serve to increase the stability of the shoulder blades, which is vital for maintaining correct shoulder mechanics during swimming. Sitting or standing with your arms at your sides will allow you to conduct shoulder blade squeezes.

As you raise your shoulders back and down, bring your shoulder blades together and squeeze them together. After a brief period of holding, you should let go. Continue in this manner for 10–15 repetitions.

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3. Scapular Retraction

One further exercise that helps to strengthen the stability of the shoulder blades is called scapular retraction. Standing with your arms by your sides is the starting position for the scapular retraction exercise.

Your shoulders should be pulled back and down, and your shoulder blades should be squeezed together. After a brief period of holding, you should let go. Continue in this manner for 10–15 repetitions.

4. Resistance Band Pull-Aparts

Pull-Aparts using a resistance band are an excellent workout that are wonderful for strengthening the upper back and shoulders. Holding a resistance band in front of you with your hands shoulder-width apart is the starting position for the pull-apart exercise with a resistance band.

While maintaining a straight arm position, pull the band apart until your hands are resting at your sides. Return to the starting position in a controlled manner, and continue to repeat the exercise for ten to fifteen times.

5. Dumbbell Shoulder Press

Shoulder presses with dumbbells specifically target the shoulder muscles and contribute to an overall improvement in shoulder strength. Shoulder presses with dumbbells can be performed either seated or standing with the weights in each hand.

Lift both arms up to the level of your shoulders while maintaining a 90-degree bend in your elbows. Do overhead presses with the dumbbells until your arms are completely stretched. Repeat this movement 10-15 times before moving on to the next set. Lower the dumbbells back down to shoulder level.

6. Wall angels

The muscles that stabilize the shoulder blade can be strengthened and range of motion increased by performing wall angels.

To perform this exercise, you should stand with your back against a wall and your feet about six inches from the wall.
Lift your arms up to shoulder level, keeping your palms facing forward and your elbows at a 90-degree angle.
Carefully climb the wall so that your hands are above your head.
Remain in this position for a few seconds before lowering your arms slowly to the beginning position.
Complete 10 or 15 sets.

7. Y-T-W-L exercise

Improve your posture and shoulder stability with the Y-T-W-L workout, which focuses on strengthening your upper back and shoulders.

Stretch out on your face on a bench or exercise ball, palms facing the ground.
Raise your arms in a Y shape over your head, thumbs pointing up.
This position should be held for a few seconds before the arms are lowered back to the starting position.
Then, make a T with your arms, palms facing down.
This position should be held for a few seconds before the arms are lowered back to the starting position.
To switch to the W and L locations, just keep repeating the previous step.
10 to 15 reps should be done in each position.

8. Reverse Fly

The muscles in your upper back and shoulders are strengthened by the reverse fly, which can lead to better posture and less injury.

Start by holding a set of dumbbells and standing with your feet shoulder-width apart.
Keep your back straight and your hips hinged forward.
Raise the weights until your arms are perpendicular to the ground.
Then, after a brief pause, progressively return the weights to their initial position.
Complete 10 or 15 sets.

Incorporating these exercises into your training routine can help to strengthen your shoulders. However, it’s important to start with light weights and gradually increase the intensity and frequency of the exercises to avoid overuse injuries. Additionally, proper form and technique are essential to maximize the benefits of these exercises and prevent further injury.

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Frequently Ask Questions

What is swimmer’s shoulder?

When a swimmer experiences pain and inflammation in their shoulder, they may be suffering from swimmer’s shoulder. This condition is commonly seen in swimmers because to the overhead motions required for swimming.

What are the symptoms of swimmer’s shoulder?

Shoulder pain, especially while lifting or reaching aloft, and a sense of weakness or instability in the shoulder joint are the most typical indicators of swimmer’s shoulder. A clicking or cracking sound or feeling in the shoulder is also possible for certain swimmers.

How is swimmer’s shoulder diagnosed?

A physical examination of the shoulder, together with a consideration of the swimmer’s medical history and the sorts of strokes they frequently execute, is usually sufficient to diagnose swimmer’s shoulder. To rule out other illnesses, a doctor may recommend imaging tests like X-rays, MRIs, or CT scans.

How is swimmer’s shoulder treated?

Swimmer’s shoulder treatment often consists of time off from swimming, physiotherapy, and anti-inflammatory drugs. An injection of corticosteroids may be recommended to help with pain and inflammation. Surgery may be necessary in severe situations.

How can swimmer’s shoulder be prevented?

To avoid swimmer’s shoulder, keep up with your regular swim practises, don’t overdo it, and build up your exercises slowly. Prevention of swimmer’s shoulder can also be aided by strengthening the muscles near the shoulder joint and engaging in appropriate warm-up and cool-down procedures.

Can people who do not swim get swimmer’s shoulder?

While swimming is the most prevalent cause of swimmer’s shoulder, other overhead activities like throwing or lifting weights can also lead to this condition.

Can swimmer’s shoulder be permanently cured?

Many cases of swimmer’s shoulder can be properly controlled, and symptoms can be considerably decreased or eradicated, with therapy and care. Some swimmers, however, may develop persistent shoulder pain and need to adjust their swimming form or reduce their workout frequency to avoid additional injury.