Swimming is a gentle form of exercise, yet many swimmers still suffer from shoulder pain. This occurs when the rotator cuff muscles are overstretched, allowing the arm bone to wobble in its socket. Terry Laughlin, in his book "Total Immersion," recommends using a light weight or resistance band to strengthen the rotator cuff muscles and the scapular stabilizer muscles.
Standing Shoulder Rotation
Stand with your legs hip-width apart and a light dumbbell in each hand. Roll your shoulders forward, up toward your ears, back, and then down again making a rotational movement around your shoulder joint. Move your shoulders through the greatest possible range of motion. After performing a front-to-back rotation, follow up with a back-to-front rotation and continue to alternate directions. Complete two sets of 10 to 15 rotations or until you experience muscular fatigue.
Anterior Shoulder Raise
Stand with your feet hip-width apart and your arms hanging at your sides. Hold a 5 pound dumbbell or a resistance band in each hand. Secure the other end of the band to a sturdy object. Keeping your arms straight, lead with your thumbs to slowly raise your arms to the front until your reach slightly below shoulder-height. Hold for a count of one and slowly lower back down. Complete two sets of 10 to 15 repetitions or continue to muscular fatigue.
Reverse Fly
Hold a light dumbbell in each hand. Lie face down on a incline bench or simply bend at the waist and soften your knees. Keeping a slight bend in your elbows, lead with your knuckles to raise your arms to shoulder level. Hold the position for a count of one and then slowly lower your arms. Complete two sets of 10 to 15 repetitions or continue to muscular fatigue.
Scapular Press-Up
Stand with you feet hip-width apart and place your hands on a stable surface that is 3 to 4 feet high, such as a counter or desk. Position your feet so that you are in an inclined push-up position, supporting your upper body with your hands wider than shoulder-width and your arms extended. Stabilize your core and align your body. Keeping your arms straight, slowly lower your chest a few inches as your shoulder blades pinch together. Use your shoulder muscles to press back up, spreading your shoulder blades as much as possible. As your strength improves, you can progress to a more horizontal position until you are used to a standard push-up position. Complete two sets of 10 to 15 repetitions or continue to muscular fatigue.
References
- "Total Immersion"; Terry Laughlin, John Delves; 2004
- Netfit: Swimming Exercises & Training
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