How to: Shoulder Warm-Ups for Swimmers and Injury Prevention

Whether you’re a competitive swimmer or someone who loves the feeling of gliding through the water, preventing injuries is crucial to maintaining your peak performance.

At our physio, we emphasise injury prevention with every patient. Once we’ve helped you overcome pain, our next mission is to ensure you continue to do what you love without further discomfort!

Watch the video below and read on to dive deeper into your swim prep with these essential shoulder warm-up exercises.

These moves are designed to activate your shoulder stabilisers, boost mobility, and prevent injuries. Get ready to unleash your swimming potential!

1. TWY Raises

• Technique: Lying on your stomach, form the letters T, W, and Y with your arms. Hold each position briefly.
• Reps: Perform 3 sets of 10 reps.
• Benefits: This exercise engages multiple muscles around the shoulder, promoting stability and strength.

2. Banded Internal Rotation

• Technique: Attach a resistance band to a stationary object at shoulder height. Bring the band down in front of you with your elbow at a 90-degree angle, close to your body. Bring back up.
• Sets and Reps: 2-3 sets of 8 reps.
• Benefits: Targets the internal rotators of the shoulder, crucial for swimming movements.

3. Straight-Arm Pulldown

• Technique: Using a resistance band or cable machine, start with arms extended above you. Pull down in a controlled manner while keeping your arms straight.
• Sets and Reps: 3 sets of 6 reps.
• Benefits: Strengthens the lats and shoulders, enhancing your swimming power.

Conclusion

Integrate these exercises into your pre-swim routine to enhance your shoulder stability and mobility. Consistency is key, so make sure to save these moves and repeat them before each swim session. Keep pushing and stay strong!

Contact Us if You Need a Hand with Your Shoulder Exercises

If you’d like to improve your shoulder strength or need help with a shoulder injury get in touch. Our physios in Bondi Junction can help.

More Information About How to: Shoulder Warm-Ups for Swimmers and Injury Prevention

For more information about How to: Shoulder Warm-Ups for Swimmers and Injury Prevention, or any other physio related questions you might have please get in touch.