5 Exercises To Prevent Swimmer's Shoulder
What Is Swimmer’s Shoulder?
Professional swimmers often come across a common shoulder problem known as Swimmer’s shoulder. This shoulder injury causes serious pain and is often caused by either; poor swimming technique, strength imbalance or by changing the intensity of swimming too soon.
Exercises To Prevent Swimmer's Shoulder
Swimmer’s Shoulder is a common swimming injury that almost every swimmer faces at some point. However, there are ways through which you can easily deal with this problem. Here are a few exercises that would not only treat your injured shoulder but would also strengthen them, this can aid in avoiding any injuries in the future.
Preventing Swimmer’s Shoulder Exercise # 1 – Weighted Shoulder Roll
The weighted shoulder roll is a very easy exercise which would help to avoid and treat your injured shoulder. The first step is to stand with a dumbbell in your hand with the injured shoulder and your arms close by your sides. Then roll your shoulder upwards and bring it close to your ears, then lower it back down. Repeat this exercise for 2 minutes. However, make sure your move your shoulder properly; if you are experiencing extreme pain then do not practice this exercise.
Preventing Swimmer’s Shoulder Exercise # 2 – Half Foam Roller Scapulothoracic Stretch
This is an excellent way to stretch your spine and shoulder; this easy exercise can be very effective for preventing Swimmer’s Shoulder. The first step is to place the foam roller perpendicular to the spine; it should be placed in a way that your shoulder blades are right across it. Then raise your arms and bring them upwards towards your ears. This exercise has to be repeated twenty times.
Preventing Swimmer’s Shoulder Exercise # 3 – Side Raises
Another excellent way to prevent and treat Swimmer’s Shoulder is practicing Side raises. For this exercise you must be holding a set of dumbbells, stand straight and keep your feet at a distance. Then lift each weight till they reach the shoulders, then return back to the original position. Repeat this exercise 20 times.
Preventing Swimmer’s Shoulder Exercise # 4 – 45 Degree Crunch Hold
To perform this exercise you will need a physioball. The first step is sit down in a way that your lower back is supported by the ball. Make sure that your torso should be at a 45-degree angle. In order to avoid any injuries, hole on tight to the resistance band. Then straighten your hand, keeping your arms straight, do this until your arms are perpendicular to the body. Perform this exercise twice!
Preventing Swimmer’s Shoulder Exercise # 5 – Lying External Rotation
Lying external rotation is another excellent exercise for avoiding and treating Swimmer’s Shoulder. To perform this exercise; lie down in a position that your injured shoulder is facing the ceiling. You elbow should be in a perpendicular position and forearms should be around your stomach. You can even increase the intensity of this exercise by adding light weights. Then rotate your shoulder slowly and move the weight up towards the ceiling. Make sure you do not change the position of your elbows! Repeat this exercise 10 times.