Exercises to do if you have a swimmer's shoulder
Swimming is a great workout that has many health advantages, but it sometimes leads to an issue known as a swimmer's shoulder or shoulder impingement. This condition, characterized by soreness and discomfort around the shoulder joint, arises from repetitive overhead swimming. Timely intervention is crucial to address swimmer's shoulder, utilizing appropriate exercises that facilitate healing and prevent further exacerbation.
Standing double arm external rotation
With both hands holding a resistance band in front of you. Glide your hands outward while keeping your elbows close to your sides and your shoulder blades pressed together. Slowly bring your hands in front of you, allowing your shoulder blades to loosen and relax. That is one rep. Now repeat it 10 times, three sets in total.
Wall angels
Place your back straight up against a wall as you sit on the ground. Place your elbows and forearms up against the wall. Move your arms up and down the wall while maintaining your shoulder blades tightly together for as long as you can maintain contact with the wall and your elbows. This exercise helps improve scapular mobility and strengthens the shoulder muscles.
Thoracic spine mobility
Place a foam roller under your thoracic spine while lying on your back with your knees bent upward. Then, unwind over the wedge. Arms crossed over the chest for a beginner. Arms behind the head in advanced level. Lift your bottom into the air and push forward with your legs to increase the force going through the foam roller at the upper thoracic region.
Plank hand step-ups
Begin in a push-up position with your hands aligned in front of a low step or box. Ensure your body forms a straight line from your shoulders to your ankles to engage your core. Proceed to climb the step with alternating hands, then descend back down. Completing this cycle constitutes one repetition. Repeat this sequence 10 times, aiming for a total of three sets.
