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Shoulder pre-hab to maximize your swim and keep you swimming for many years to come!
SwimmyD
Posts: 96 Member
Not sure if anyone's interested, but here is a list of good "swimmer" exercises for strengthening and prevention of injuries of the shoulder and scapula. They target they rotator cuff as well as scapular stabilizers - all important to swimmers for long term enjoyment of the sport. There are many more exercises than these, plus many variations and also progressions to work towards. However, this is a good beginning list to start or add to your existing "pre-hab." Many of these exercises can be done at home with small free weights and theraband or therapy exercise tubing. You don't need to join a gym.
If you choose to start any of these, I'd highly recommend using smaller weights to begin with and increasing slowly from there. The ideal goal is for swimmers is to target shoulder endurance and strength at the same time - so two sets of 15 is a good number. Picking a weight that gives you a bit of difficulty for the last two reps is also ideal - although you should not "over-weight" the small rotator cuff exercises like shoulder external rotation and scaption and internal rotation.
Shoulder posturing is incredibly important. These you tube videos are examples of people using good form. Make sure you shoulder blades are always pinched back and down, head held high, chin tucked in. Abdominals should be engaged as well and feet shoulder width apart when standing. If you have pain during any of these then discontinue immediately. If you already have shoulder pain or rotator cuff pathology to begin with, it's best to seek advice from a physiotherapist or whomever you trust before you embark on this program.
Ideally you would be able to do these exercises about two to three days a week. Take a minute between sets or do them in a circuit.
Side lying shoulder external rotn. Be careful you start with a small weight!
https://m.youtube.com/watch?v=ZThZf48qsio
Shoulder pull throughs- specific to swimmers will make your stroke stronger. Shoulder blades back and pinched!!
https://m.youtube.com/watch?v=Z6t0gzLeNY0
Scapula protraction - uses the serratus anterior muscle which anchors the scapula to the body. Very important for scapular stabilization. Wrists straight!!
https://m.youtube.com/watch?v=q47XtWD14ho
Dumbbell chest press (I combine it with the above exercise)
http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/chest-press/vid-20084677
Shoulder row with scap retraction - best way to do rows for swimmers!
https://m.youtube.com/watch?v=pDYl4Uub1EU
Scaption - this may be the most important exercise as a swimmer that you will ever do. Keep those scapula pinched back and down through the entire movement. Start with a small weight!!!
https://m.youtube.com/watch?v=mZal4Y7py24
Lat pulldown - lean back a little to engage your abs.
https://m.youtube.com/watch?v=6aY0kKGt-BA
Biceps curl - no hefty arm swinging to get those arms up. Watch your scapula are pinched back and down
http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/biceps-curl/vid-20084675
Shoulder internal rotation - no body rotation. Keep it to the shoulder. As you improve you can combine to an overhead cross cable pull.
https://m.youtube.com/watch?v=6ddkZcGAqUA
Prone swimmers - this may be the second most important exercise you ever do as a swimmer. As you improve you can hold small weights. You may only be able to do a few reps at first.
https://m.youtube.com/watch?v=XCYuU0CbKEg
Cable rope triceps extension will help with your stroke strength.
https://www.muscleandstrength.com/exercises/rope-tricep-extension.html
If you choose to start any of these, I'd highly recommend using smaller weights to begin with and increasing slowly from there. The ideal goal is for swimmers is to target shoulder endurance and strength at the same time - so two sets of 15 is a good number. Picking a weight that gives you a bit of difficulty for the last two reps is also ideal - although you should not "over-weight" the small rotator cuff exercises like shoulder external rotation and scaption and internal rotation.
Shoulder posturing is incredibly important. These you tube videos are examples of people using good form. Make sure you shoulder blades are always pinched back and down, head held high, chin tucked in. Abdominals should be engaged as well and feet shoulder width apart when standing. If you have pain during any of these then discontinue immediately. If you already have shoulder pain or rotator cuff pathology to begin with, it's best to seek advice from a physiotherapist or whomever you trust before you embark on this program.
Ideally you would be able to do these exercises about two to three days a week. Take a minute between sets or do them in a circuit.
Side lying shoulder external rotn. Be careful you start with a small weight!
https://m.youtube.com/watch?v=ZThZf48qsioShoulder pull throughs- specific to swimmers will make your stroke stronger. Shoulder blades back and pinched!!
https://m.youtube.com/watch?v=Z6t0gzLeNY0Scapula protraction - uses the serratus anterior muscle which anchors the scapula to the body. Very important for scapular stabilization. Wrists straight!!
https://m.youtube.com/watch?v=q47XtWD14hoDumbbell chest press (I combine it with the above exercise)
http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/chest-press/vid-20084677
Shoulder row with scap retraction - best way to do rows for swimmers!
https://m.youtube.com/watch?v=pDYl4Uub1EUScaption - this may be the most important exercise as a swimmer that you will ever do. Keep those scapula pinched back and down through the entire movement. Start with a small weight!!!
https://m.youtube.com/watch?v=mZal4Y7py24Lat pulldown - lean back a little to engage your abs.
https://m.youtube.com/watch?v=6aY0kKGt-BABiceps curl - no hefty arm swinging to get those arms up. Watch your scapula are pinched back and down
http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/biceps-curl/vid-20084675
Shoulder internal rotation - no body rotation. Keep it to the shoulder. As you improve you can combine to an overhead cross cable pull.
https://m.youtube.com/watch?v=6ddkZcGAqUAProne swimmers - this may be the second most important exercise you ever do as a swimmer. As you improve you can hold small weights. You may only be able to do a few reps at first.
https://m.youtube.com/watch?v=XCYuU0CbKEgCable rope triceps extension will help with your stroke strength.
https://www.muscleandstrength.com/exercises/rope-tricep-extension.html
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Replies
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Schweet.0
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Bookmarked so I can all ways find it. I remember @Macstraw had posted a group of video links in the past. If anyone digs them up post them in here so we have a Central Depository of Swimming Specific Exercise's.0
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So I've posted SwimmyDs post on this link: http://community.myfitnesspal.com/en/discussion/10324374/rotator-cuff-strain
Hope admin @Bruceapple can make that link a sticky topic!!!
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Like most swimmers, I've had my shoulder issues. Thanks!0
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I have been overtraining a little bit lately and shoulder issue flared up recently. These videos have been GOLD! I will now incorporate these exercises on a regular basis.
Thanks guys!
BTW I like the idea of making this a sticky for easy access. How is that done?0 -
Thanks, Swimmy. I had already been doing some of these but am adding in the rest. That prone swimmer is tough, which tells me I needed it!0
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Glad I can help some people! The issue with swimming is that the repetetitive overhead movements can lead to problems. There isn't a lot of space under what is called the "coracoacromial arch" and this can lead to impingement of the rotator cuff tendons over time. If the swimmer does not have adequate scapular muscles to stabilize and keep the scapula "back" then the constant pressure of forward motion can lead to trouble. It's why working the postural muscles of the scapula is key - prone swimmers types of exercises.
"Prone swimmers" is fairly advanced though, because it combines several movements which are called "ITWY" exercises. If you want to really work your scapula (and your shoulders will thank you) then I'd highly recommend breaking up the prone swimmers into its ITWY components. No weights to start!!!
Unfortunately I couldn't find the modification of the prone swimmers on you tube for folks who can't do it, and it's too hard to describe.0
This discussion has been closed.