Swimming is a sport people can practice well into their senior years. It is ideal for achieving longevity and maintaining a high level of well-being.  Swimming is also one of the most joint-friendly exercises. The buoyancy of the water allows the body to move smoothly and easily, reducing the risk of aggravating existing conditions or causing new injuries. Movement in water takes the pressure off the joints and exercises the whole body.

Other Benefits of Swimming for Exercise

  • Increases muscle mass
  • Improves lung function
  • Lowers blood pressure
  • Improves cardiovascular health

Exercises and Strength Training for Swimmers

Strength training and shoulder exercises for swimmers are appropriate and recommended no matter a person’s age or fitness level. Shoulder exercises improve power and strength, can help make body positions more efficient and surge out turns and maintain the muscular strength needed to hold stokes together.

Below are seven shoulder exercises recommended by the physical therapists at Cleveland Orthopedic & Spine Institute and Genie Health. They can help benefit swimmers of all ages, peaking their performance in the pool.

Cleveland Orthopedic & Spine Institute patients receive the most advanced, convenient and cost-effective rehabilitative and care possible through Genie Health, a virtual physical therapy platform. Below are some exercises a patient may receive as part of a shoulder strengthening regimen.

Shoulder Rows Band Standing

Anchor the bands in front of you. Begin with your arms straight in front of you holding onto the bands, and pull your elbows next to your body, squeezing your shoulder blades. Slowly return to the starting position and repeat. This can also be performed seated if unsteady in standing.

Shoulder Horizontal Abduction Medium Standing Band (Time Based)

Sitting or standing with both hands facing one another and held just at waist level with arms out in front of your body.  While gripping the ends of the resistance band, slowly begin to pull apart and roll your arms back pinching your shoulder blades with ELBOWS STRAIGHT THE WHOLE TIME. The band should touch your belly button when lengthened.  Hold for five seconds. Slowly return to starting position and repeat.

Shoulder External Rotation 90/90 Band Standing (Left and Right)

Affix a band low near the floor or knee height. Get your upper arm up to shoulder height level with your elbow bent at an L shape and start with your forearm and hand facing the floor with band in hand.  ROTATE the upper arm back pulling the band up and back keeping that L the ENTIRE time.  Hold for two seconds, SLOWLY go back to start.

Shoulder Internal Rotation 90/90 Band Standing

Affix the band high and behind you. Grab the band, and with your arm out shoulder height, and your elbow bent in an L, rotate your arm bringing your hand down towards the floor, but do NOT lose the “L shape”. SLOWLY return, repeat.

Shoulder Flexion Unilateral with Band Standing

Stand on one end of the band and hold the other in your affected side hand.  Keep your elbow straight and wrist locked throughout. Thumb up.  Stand with good posture, and slowly lift straight up with your hand coming towards the ceiling. Hold up at top for two seconds, and SLOWLY come back down.  Rest. Repeat.

Chest Press Dumbbell Supine

Lying on your back, hold a dumbbell in each hand. Start by positioning the weights near your chest with bent elbows and abducted shoulders to about 45 degrees as shown. Your feet should be planted flat on the floor. Next, tighten your buttocks and press your feet into the floor as you grip the dumbbells and push the weights up towards the ceiling. Return slowly and with control. Repeat.

Plank Forearms

On your stomach. Get up on our forearms with your arms positioned so that your hands are at chest level.  Get up on your toes. Make your back very straight. HOLD as long as you can, relax, and repeat.

To learn more about Cleveland Orthopedic & Spine Institute or Genie Health call 216.353.6959.

Sources:
https://newsinfo.iu.edu/news/page/normal/4030.html
https://genie.health/