Shoulder health is a serious concern for swimmers. Physiotherapy can be a game-changer, allowing swimmers to reach new speeds and depths completely free from injury. In this article, we’ll go over some physio techniques specifically designed to enhance shoulder health.
Technique #1: Strengthening Your Rotator Cuff
The rotator cuff is muscle tissue that surrounds the shoulder joint. It has two main functions: control and stabilization of your arm when you swim. To strengthen it, use resistance bands in internal and external rotation exercises. Anchor the band at waist height first, then grab the free end with one hand while maintaining a 90-degree angle with your elbow. If you want an internal rotation, pull the band back towards your body. For external rotation? You’ll want to move it outwards instead.
Technique #2: Stabilize Your Scapula
Scapular stabilization is what allows your arms to move smoothly when swimming freestyle or any other stroke, for that matter. There are two practical exercises you can do for this: wall push-ups and scapular retraction with bands. Place both of your hands on a wall at shoulder width apart and face forward as usual, then push yourself up off the wall by extending your arms while also trying to bring both scapulae (shoulder blades) together as much as possible when doing so while holding onto wall still—this is known as “scapular retraction.” You can find demonstrations online or ask your physiotherapist which ones they think would work best for you.
Technique #3: Correct Posture And Flexibility
Swimming fast without proper posture could increase the risk of shoulder injuries. Even techniques like physiotherapy won’t be able to fix them if left uncorrected! Thankfully, posture correction exercises aren’t too difficult or time-consuming to do regularly…. The best examples are doorway stretches for pectoral muscles (chest) alongside towel stretches for shoulder flexibility.
Technique #4: Proprioceptive Training
Proprioception is how your body senses its position in space. If you’re a swimmer with good proprioception, it means that you’ll always know exactly where your shoulder is at any given moment in time. This can help to improve stability and coordination during swimming. There are many ways to practice proprioception training, such as closing your eyes while standing on one leg or using props like a Swiss ball to challenge your balance and proprioceptive capabilities – these will make you more aware of how well-coordinated your body truly is.
Swimmers need their shoulders almost as much as they need oxygen, so trying these physiotherapy techniques will be the key to keeping them healthy throughout years of use and abuse. You might find yourself searching for “sports physiotherapy near me” if you’re an avid swimmer who needs some professional assistance or is looking to gain insights into performance improvements from professionals. Contact our team to see how we can help you today.