Swimmer’s shoulder—a term often used to describe shoulder pain or injuries caused by repetitive overuse—is a common challenge for swimmers, triathletes, surfers, lifeguards, and other athletes involved in watersports. This condition results from the strain placed on the rotator cuff, tendons, and muscles that stabilize the shoulder. To maintain healthy shoulders and consistent training, it’s essential to incorporate strength exercises that target these areas while improving mobility and resilience.
Below, we explore five essential exercises to help strengthen your shoulders and prevent swimmer’s shoulders.
1. External Rotations
External rotations are a fundamental exercise for shoulder stability. They target the smaller muscles of the rotator cuff, particularly the infraspinatus and teres minor, which play a critical role in maintaining shoulder integrity.
How to Perform:
1. Attach a resistance band to a stable anchor at waist height. (NOTE: This exercise can also be done effectively using a Vasa Trainer or SwimErg)
2. Stand sideways to the anchor and hold the band with the hand farthest from the anchor.
3. Keep your elbow bent at a 90-degree angle and tucked into your side.
4. Slowly rotate your arm outward, keeping the movement controlled.
5. Return to the starting position.
Reps and Sets:
· Perform 3 sets of 12–15 reps on each arm.
This exercise strengthens the rotator cuff and improves joint stability, reducing the likelihood of swimmer’s shoulder.
2. Internal Rotations
Internal rotations are a fundamental exercise for shoulder stability. They target the smaller muscles of the rotator cuff, which play a critical role in maintaining shoulder integrity. Internal shoulder rotation exercises work the muscles in the front of your shoulder and chest, including the subscapularis, teres major, pectoralis major, deltoid, and latissimus dorsi
How to Perform:
1. Attach a resistance band to a stable anchor at waist height. (NOTE: This exercise can also be done effectively using a Vasa Trainer or SwimErg)
2. Stand sideways to the anchor and hold the band with the hand farthest from the anchor.
3. Keep your elbow bent at a 90-degree angle and tucked into your side.
4. Slowly rotate your arm outward, keeping the movement controlled and smooth.
5. Return to the starting position.
Reps and Sets:
· Perform 3 sets of 12–15 reps on each arm.
This exercise not only strengthens the rotator cuff but also improves joint stability, reducing the likelihood of swimmer’s shoulder
3. Overhead Dumbbell Press
The overhead dumbbell press strengthens the deltoids, traps, and triceps—all crucial muscles for maintaining shoulder strength and endurance during intense physical activity.
How to Perform:
1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height.
2. Engage your core to stabilize your body.
3. Press the dumbbells overhead until your arms are fully extended.
4. Slowly lower the dumbbells back to shoulder height.
Reps and Sets:
· Start with 3 sets of 8–10 reps, using a weight that challenges you without compromising form.
By building strength in the shoulder girdle, this exercise helps swimmers generate power while protecting against overuse injuries, such as swimmer’s shoulder.
4. Vasa Swim Trainer Butterfly Pulls
Using the Vasa Swim Trainer, you can simulate swim strokes while building strength and reinforcing proper mechanics. This exercise targets the lats, shoulders, and triceps while minimizing stress on the rotator cuff.
How to Perform:
1. Lie on the Vasa Trainer with your arms extended in front of you. (NOTE: This exercise can also be done effectively using a Vasa SwimErg equipped with a Trainer Strap System)
2. Engage your core and maintain a streamlined body position.
3. Perform a freestyle pull by pulling one arm down and back, keeping your elbow high, and engaging your lats.
4. Alternate arms to mimic a swimming stroke.
Reps and Sets:
· Perform 3 sets of 10–12 reps per arm.
The Vasa Swim Trainer provides a controlled environment for practicing proper technique while strengthening the muscles involved in swimming, significantly reducing the risk of swimmer’s shoulder.
5. Scapular Push-Ups
Strong scapular muscles are vital for optimal shoulder mechanics. Scapular push-ups engage the serratus anterior, a key muscle for shoulder blade movement and stabilization.
How to Perform:
1. Start in a high plank position, with hands under shoulders and core engaged.
2. Without bending your elbows, squeeze your shoulder blades together.
3. Push your hands through to separate your shoulder blades.
4. Focus on slow, controlled movements.
Reps and Sets:
· Perform 3 sets of 10–12 reps.
This exercise enhances scapular stability, which supports proper shoulder alignment and reduces undue stress during swimming strokes.
Tips for Preventing Swimmer’s Shoulder
· Warm Up Properly: Start each training session with dynamic stretches to increase blood flow and loosen up the shoulder joint.
· Focus on Technique: Poor swimming technique can strain the shoulders. Work with a coach to refine your stroke mechanics.
· Incorporate Recovery: Schedule regular rest days and prioritize stretching and mobility exercises to promote overall well-being.
· Strengthen Supporting Muscles: Include exercises for the upper back, core, and chest to ensure your shoulders don’t bear the brunt of the workload.
Why Choose Vasa for Shoulder Strength and Injury Prevention?
At Vasa, we understand the physical demands placed on swimmers and athletes. Our innovative training equipment is designed to strengthen your body, enhance your performance, and help prevent injuries such as swimmer’s shoulder. Whether you’re looking for a Vasa Swim Trainer to refine your technique or durable resistance bands for targeted shoulder exercises, Vasa has you covered.
Our motto, “Quality Costs Less,” reflects our commitment to providing premium products that last a lifetime. From our robust designs to our “no questions asked” guarantee, we are here to ensure your satisfaction and success. If you ever have an issue with a product, we’ll make it right—no exceptions.
Get Started Today
Preventing swimmer’s shoulder begins with proactive training. Explore our full range of high-quality training equipment at Vasa. Empower yourself to get stronger, better, and faster with tools designed for peak performance and injury prevention.
With Vasa, you’re investing in equipment, your long-term health, and athletic success.