Avoid Shoulder Shock

 An elite swimming struggles to reach his shoulder blades due to an injury

Swimmer's shoulder is the most common injury swimmers experience in the pool.

The four rotator shoulder cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis – no, they’re not dinosaurs!) are the key to providing stability to the shoulder complex.

Given the relatively small size of these muscles and the amount of work that is demanded of them, they can be torn due to trauma or inflamed from overuse.

Studies show that 50% of world-class swimmers suffer from shoulder pain. If you’re pushing it hard in the pool, check out this quick and easy self-assessment and warm up exercise to take care of your shoulders.

Firstly, perform a self-assessment range of motion test:

Reach one hand behind your back. Can you slide your hand upwards along your spine, to touch the bottom of your shoulder blade?

Reach one hand behind your head. Can you move it down your neck to touch between your shoulder blades?

Note any differences from one arm to the other.

Then, grab a towel and place it behind your back, with one hand holding from the top and the other hand holding from the bottom.

Try to walk your fingers together and gently pull from either direction, into the most restricted motion. Hold 15 to 30 seconds. Repeat 3 times.

So, take it easy, warm-up before every swim and enjoy pain-free shoulders!

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