A lot of the people on this list like myself have several thousands of miles in the pool. What’s the key to keeping your shoulders injury and mostly, pain free.
Certain exercises out of the pool? Exercises to avoid? Stretching movements? Massages? Particular training program? Taking several day breaks periodically?
What has or hasn’t worked for everyone?
Parents
Former Member
physical therapy worked for me. Now I maintain shoulder health by keeping up with preventative lengthening and strengthening exercises.
I avoid some of the common swimmer stretches that most of us grew up with, e.g., pulling the elbow behind the head and pulling the arm across the chest.
Instead, I lengthen the pecs, the lats, and the shoulders with three key stretches. And I strengthen the small muscles of the upper back. I probably do about 10 minutes of this three times per week and my shoulders are healthy.
I'm not a physical therapist. This is just what works for me. I think for most swimmers the problem is some muscles are too tight and strong (pecs) and others are to weak and stretched out (upper back).
the best advice I can give, though, is to see a physical therapist.
physical therapy worked for me. Now I maintain shoulder health by keeping up with preventative lengthening and strengthening exercises.
I avoid some of the common swimmer stretches that most of us grew up with, e.g., pulling the elbow behind the head and pulling the arm across the chest.
Instead, I lengthen the pecs, the lats, and the shoulders with three key stretches. And I strengthen the small muscles of the upper back. I probably do about 10 minutes of this three times per week and my shoulders are healthy.
I'm not a physical therapist. This is just what works for me. I think for most swimmers the problem is some muscles are too tight and strong (pecs) and others are to weak and stretched out (upper back).
the best advice I can give, though, is to see a physical therapist.
