A Human Web
Join

Sports training

Shoulder care routine for swimmers

In a trial in 30 competitive swimmers, five exercises done twice a week for 12 weeks kept rotator cuff strength through a season: it fell in 1 strength test in the exercise groups, against 5 in swimmers who did only mobility exercises. No trial has yet shown that a routine like this prevents swimmer's shoulder, but it trains the muscles a season of swimming wears down. Do it twice a week, slowly, with light weights or a band.

20 minBeginner9 movesA wall · A dumbbell · A band · An anchor point · A bench or boxBack · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Prepare

  1. Thoracic rotation6 each side
    Beginner · 3D demoHarder: Reverse lunge with rotation
  2. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoA small range is fineHarder: Prone Y-T-W raises

The trial's five exercises

Rest 60 s between sets

  1. Cuban rotation2 × 10
    Intermediate · Shoulders · 3D demoElbows at shoulder height, bent to 90°; turn your forearms up over 5 s and down over 5 s. This is the trial's external rotation at 90°Easier: Side-lying external rotationHarder: Cuban press
  2. Band internal rotation2 × 10 each arm
    Beginner · Shoulders · 3D demo5 s each way. The trial raised the elbow to shoulder height; the demo shows it at your side, the easier startHarder: Side-lying external rotation
  3. Dumbbell shoulder-blade punch2 × 10
    Beginner · Shoulders, Chest · 3D demoThe scapular punch: lift the weights by spreading your shoulder blades, elbows straight, 5 s each wayHarder: Scapular push-up (push-up plus)
  4. Prone Y-T-W raises2 × 10 of the T and the Y
    Beginner · Back, Shoulders, Neck · 3D demo5 s each way. The trial did T's and Y's standing with a band or weights; lying face down is the catalog demoEasier: Wall angelHarder: Bent-over reverse fly

From the college swimmers' programme

  1. Band row2 × 12
    Beginner · Back, Biceps, Shoulders · 3D demoA low row: elbows to your sidesHarder: Supported single-arm dumbbell row
  2. Scapular push-up (push-up plus)2 × 10
    Beginner · Shoulders, Chest, Abs · 3D demoThe push-up plusEasier: Dumbbell shoulder-blade punchHarder: Pike push-up

Stretch (daily, if needed)

  1. Cross-body shoulder stretch5 × 30 s on the tighter side, once a day
    Beginner · Shoulders, Back · 3D demoOnly if turning your arm inwards is stiffer on one side; arm at chest heightHarder: Sleeper stretch

Tips

  • Choose a weight or band you can move slowly for 10 good reps, about three-quarters of the most you could lift once, as in the trial, and reassess after 6 weeks.
  • Twice a week for at least 12 weeks; in the trial, a physiotherapist checked and progressed each swimmer.
  • Discomfort up to about 5 out of 10 that settles by the next session is fine; sharp, pinching or worsening pain isn't.
  • If your shoulder feels loose or has dislocated, skip the stretch and keep to the strength work. We've left out the sleeper stretch: it did no better than the cross-body stretch in a trial, and lying on the shoulder squeezes it.
  • Shoulder already painful? Start with the plan in our shoulder impingement guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the shoulder care routine for swimmers take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A dumbbell, A band, An anchor point, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 3 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.