Exercises for Swimmers to Avoid a Rotator Cuff Tear Injury

Every stroke in swimming utilizes the muscles of the shoulder. While some strokes like the butterfly put more stress on the shoulders, swimmers who train with poor technique are prone to developing "swimmer's shoulder." However, a few simple exercises can help swimmers strengthen the rotator cuff muscles of the shoulder to prevent injury and keep these muscles strong and healthy.

  1. Before You Get Started

    • If you have already suffered a rotator cuff injury, avoid doing these exercises. Seek a doctor's advice. Likewise, if you experience any pain while performing these exercises, stop immediately.

      When performing any of these rotator cuff exercises, use only light weights (2 to 5 lb.) or low-tension resistance bands. A good rule of thumb is to complete three sets of 12 to 15 repetitions for each exercise on three nonconsecutive days per week. Also, make sure to work both shoulders.

    Exercises That Target the Rotator Cuff Muscles

    • While lying on the ground, swimmers can perform external and internal rotation movements. Keep the elbow locked firmly in place at your side and, if you want, use a foam roller or rolled towel held under your arm to increase the range of motion in execution.

      While standing straight, swimmers can also execute a number of exercises to strengthen the rotator cuff, including a "full can raise" and anterior raise. While bent over slightly, perform lateral raises and posterior deltoid raises done with light weight. Do not hunch your shoulders over while performing any of these exercises, as poor posture will not target the muscles properly.

      Swimmers can also use a tubing cord or resistance band to perform any of the standing exercises. Holding one end of the band or cord in one hand, either tie the other to a pole or doorknob or place it under your foot. Take care not to let the cord snap away, because this can cause injury.

      Also, swimmers can strengthen their rotator cuffs by performing "ball on the wall" rotations. Standing arm's length away from a wall, hold a tennis ball against the wall's surface with your palm. While keeping your arm straight and applying pressure on the ball, make circles with your hand. Reverse directions and then use the other arm.

    Don't Neglect the Core

    • Swimmers generate a considerable amount of their power from their core (or trunk), which includes the muscles of the lower back, pelvis, abdominals and obliques (the long muscles that run down your sides from the ribcage to the hips).

      A set of underdeveloped core muscles can cause an athlete to over-rely on his arm and shoulder and lead to injury. Therefore, perform a core workout. Three or four days a week, do sit-ups, crunches and hanging leg raises, at first with body weight, and later holding a plate or medicine ball for increased difficulty.

      Specialized core workouts for swimmers include the "dead bug" and the "quadruped." For the former, lie on your back with your hands tucked under your butt. Tighten your abdominals and then perform light "flutter kicks" with your legs.

      To execute the "quadruped," get on all fours and tighten your abdominal muscles, pulling inward to your belly button while keeping your back straight. Then lift and extend your right arm and left leg and hold. Switch to the left arm and right leg. Repeat.