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Resistance Band Exercises for Swimmers

The most common injury that swimmers suffer from is a shoulder injury. This injury, known as swimmer’s shoulder, can range from inflammation to a torn rotator cuff and can come from poor form, muscle imbalance around the shoulder joint or an inability of the shoulder muscles to pull the body through the water (lack of strength).

Prevention is the key when it comes to swimming related shoulder injuries. Prevention begins with stroke correction and a program to stretch and strengthen the shoulder. This blog post will focus on using resistance bands (Theraband, for example) to help you slowly build strength, mobility and function in your shoulders, arms, and back without overexerting yourself. If you are new to swimming or swim frequently, and you’re worried about shoulder injury, these band exercises will be of benefit.

Set Shoulder Position

It is important to set correct posture and body alignment prior to beginning each exercise. Keep shoulders and hips aligned, tighten abdominal muscles, maintain a neutral spine and relax the knees.

All resistance band exercises should be performed slowly and controlled. Regular relaxed breathing throughout the exercises, with exhalation breathing during the more difficult part of each exercise. Each exercise should be performed as 1 set of 10-15 repetitions, increasing to 2 sets, and 3 sets as you get stronger.

                        

 

 

 

 

 

References

 

Thera-Band Resistance Band and Tubing Instruction Manual, Volume 4

 

http://www.thera-band.com/ , http://emedicine.medscape.com/article/93213-overview#a5 , http://www.usaswimming.org/DesktopDefault.aspx?TabId=1551&Alias=Rainbow&Lang=en ,   https://www.swimoutlet.com/guides/resistance-band-exercises-for-swimming

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