Shoulder Injury Prevention
5 Exercises Swimmers Must Avoid
Swimmingworldmagazine.com
15 February 2016, 06:00pm
The best workout exercises for swimmers are those that target performance, strength, and power. There is no one-size-fits-all approach, which means swimmers must be cautious when choosing a dryland workout regimen and a trainer. The truth is many personal trainers are not swimmers and the exercises recommended will do more harm than good. Choosing to swim to get a workout is dramatically different than choosing a workout because you swim. If you are a competitive swimmer of any age, you must avoid dryland mistakes that will leave you prone to injury.
1. Deep Shoulder StretchesWhile it may sound productive to do a deep shoulder stretch to “loosen up the muscles,” it can cause injury. Deep shoulder stretches present themselves in a number of stretching methods. Remember this when working the shoulders: DO NOT EXTEND BEYOND NORMAL RANGE OF MOTION. If your shoulders are pulled behind you or above your head, don’t do it!
What to do instead: When you stretch your shoulders, try a door frame stretch.
What to do instead: Instead of exposing the rotator cuff to improve triceps strength, try the shoulder extension with the band.
What to do instead: Try the anti-rotation with band and manual resistance:
4. V-UpsYou want to build a strong core and define your abs, so why not do V-ups?. Everyone from swimming coaches to fitness video gurus recommend V-ups, but I don’t. V-ups can go wrong in many ways. If a swimmer does too many V-ups, the form drags and control becomes difficult. Both lead to chronic mistakes and a lack of direction.
What to do instead: Try the TRX Fallout as a great alternative for building core strength and reducing low back pain stress:
5. Band Bent Over RowThe band bent-over row is a shoulder killer. It leads to shoulder injuries, poor body mechanics, excessive rotations, and increased risk for lower back pain or injury.
What to do instead: Replace upright rows with inverted rows, but do them the right way.
Don’t jump into just any workout routine. As a swimmer, you need individualized attention and a systematic dryland training approach to improve your fitness and performance. This may require you hire a professional who is experienced with dryland techniques.
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1. Deep Shoulder StretchesWhile it may sound productive to do a deep shoulder stretch to “loosen up the muscles,” it can cause injury. Deep shoulder stretches present themselves in a number of stretching methods. Remember this when working the shoulders: DO NOT EXTEND BEYOND NORMAL RANGE OF MOTION. If your shoulders are pulled behind you or above your head, don’t do it!
What to do instead: When you stretch your shoulders, try a door frame stretch.
- Stand in a doorway or near the corner of a wall.
- Bend your elbow 90 degrees and press your forearm into the frame or against the wall.
- Step forward with your inside foot to feel the stretch.
- Hold the stretch for 30 seconds.
- Explore different angles of the elbow to stretch different muscles.
- Replace stretching with self-myofascial releases (SMR).
What to do instead: Instead of exposing the rotator cuff to improve triceps strength, try the shoulder extension with the band.
- Wrap the band around a post. It should be thigh high.
- Grab each handle and leave a little tension in the band.
- Pull back without lifting your shoulders. Keep your elbows straight.
- Drive your shoulder blades back to activate the scapula. You will feel it in the middle of your scapulae.
What to do instead: Try the anti-rotation with band and manual resistance:
- Single arm plank with resistance band
- Anti-rotation with band and partner shoulder elevation
- Bi-lateral band anti-rotation
- Plank and single-arm plant
4. V-UpsYou want to build a strong core and define your abs, so why not do V-ups?. Everyone from swimming coaches to fitness video gurus recommend V-ups, but I don’t. V-ups can go wrong in many ways. If a swimmer does too many V-ups, the form drags and control becomes difficult. Both lead to chronic mistakes and a lack of direction.
What to do instead: Try the TRX Fallout as a great alternative for building core strength and reducing low back pain stress:
5. Band Bent Over RowThe band bent-over row is a shoulder killer. It leads to shoulder injuries, poor body mechanics, excessive rotations, and increased risk for lower back pain or injury.
What to do instead: Replace upright rows with inverted rows, but do them the right way.
- Get under the bar and stabilize the body by tightening your abdominals and squeezing your glutes.
- Pull your body weight up and keep your back straight.
- Row until your chest hits the bar.
- Maintain control when you go down so you do not lose integrity in the back.
- Do not round your back at the end of the row.
- Do not use your body to thrust up and down toward and away from the bar.
Don’t jump into just any workout routine. As a swimmer, you need individualized attention and a systematic dryland training approach to improve your fitness and performance. This may require you hire a professional who is experienced with dryland techniques.
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