Shoulder exercises to avoid "swimmers slump"

Shoulder exercises to avoid "swimmers slump"

Post by Lindsay Patt » Sat, 09 May 1992 04:15:30


I tend to have problems with developing sore shoulders, presumably
due to the imbalance in use of shoulder muscles during swimming.
Stretching helps but even with lots of stretching I find I can't
use hand paddles without developing sore shoulders.  I'm wondering
if anyone has found particularly good exercises for strengthening
the opposing muscles?

Thanks,
        Lindsay

--
Lindsay Patten        Together we'll break these chains of love, Don't give up!

Dept. of Systems Design Engineering  {utai|decvax|uunet}!watmath!watnow!lindsay
University of Waterloo                   Neither I nor PAMI speak for the other

 
 
 

Shoulder exercises to avoid "swimmers slump"

Post by jaffst » Sat, 09 May 1992 05:44:19


Quote:
>I tend to have problems with developing sore shoulders, presumably
>due to the imbalance in use of shoulder muscles during swimming.
>Stretching helps but even with lots of stretching I find I can't
>use hand paddles without developing sore shoulders.  I'm wondering
>if anyone has found particularly good exercises for strengthening
>the opposing muscles?

>Thanks,
>    Lindsay

>--
>Lindsay Patten        Together we'll break these chains of love, Don't give up!

>Dept. of Systems Design Engineering  {utai|decvax|uunet}!watmath!watnow!lindsay
>University of Waterloo                   Neither I nor PAMI speak for the other

This is a common problem that is run into by most competitive swimmers.  The
first thing you should do is ice your shoulder after swimming, which will
keep the tendons from flaming up.  To develop the back of the shoulder you can
do abductor/adductor excercises with surgical tubing, or just laying down and
using a 3 pound dumbell.  If you are doing these laying down, lay on your
back with your upper arm laying out perpendicular to your body, and your
upper arm at a right angle to that.  then take the weight and keeping your
upper arm still, rotate your lower arm so your hand faces down (towards your
feet) then up (towards your head).  Then lay on your back and keep your
arm at your side and lift up your hand while keeping your arm straight.  Do
these for 3 sets of 20-25 reps or for a timed interval and it should
strengthen the muscles around the rotator cuff.

I hope that's clear (it's real hard to visualize something over the net)

aron

 
 
 

Shoulder exercises to avoid "swimmers slump"

Post by alexander buc » Sat, 09 May 1992 23:45:13


Quote:
>I tend to have problems with developing sore shoulders, presumably
>due to the imbalance in use of shoulder muscles during swimming.
>Stretching helps but even with lots of stretching I find I can't
>use hand paddles without developing sore shoulders.  I'm wondering
>if anyone has found particularly good exercises for strengthening
>the opposing muscles?

>Thanks,
>    Lindsay

Make sure that you stretch before and after the swimming, and ice down the
shoulders when such pain occurrs. I have had tendonitis in my shoulders
and it was not fun.  One of the exercises that I did to prevented (you must
make sure that you have no pain when you start this) were exercises with
surgical tubing.  Imagine you arm-shoulder being a hand in a clock.  Then
you do 20-25 repertitions for each hour on the clock (12, 1, 2, 3, 4, 5, 6)
with the tube under your foot and you lifting up the arm.  The idea is that
we have 6 muscles in the shoulder, and if any one of them is more developed
than the others (and swimming does that to people if they do not pay attention)
it will pull the shoulder toward that direction creating friction in the joint.
Most of the swimmers that have this problem will have their shoulders bend
forward because their muscles are pulling the shoulder that way.

Sasha Bucur

 
 
 

Shoulder exercises to avoid "swimmers slump"

Post by Scott Schect » Sun, 10 May 1992 00:17:00


Quote:
>I tend to have problems with developing sore shoulders, presumably
>due to the imbalance in use of shoulder muscles during swimming.
>Stretching helps but even with lots of stretching I find I can't
>use hand paddles without developing sore shoulders.  I'm wondering
>if anyone has found particularly good exercises for strengthening
>the opposing muscles?

>Thanks,
>    Lindsay

>--
>Lindsay Patten        Together we'll break these chains of love, Don't give up!

>Dept. of Systems Design Engineering  {utai|decvax|uunet}!watmath!watnow!lindsay
>University of Waterloo                   Neither I nor PAMI speak for the other

Military Press and Lateral Raise will help

It's not clear that there is an imbalance, sore shoulders easily result from
swimming hard and getting a good workout.  If your shoulders are sore, take a
day off to give them time to recover. They'll get stronger much faster if you
work them hard then get adequate rest.

Scott Schechter
WSI, LGI, Swim Coach, Water Polo