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Rotator Cuff Exercises for Swimmers

Shoulder muscles are very important in swimming motions, and it is common for swimmers to develop pain in the shoulders. Swimming is particularly stressful on the muscles that make up the rotator cuff, which refers to a group of tendons and muscles that stabilize the shoulder. Regularly exercising the rotator cuff can help reduce the likelihood that you will develop "swimmer's shoulder."

  1. Shoulder Push-up

    • The shoulder push-up is an exercise that strengthens your serratus anterior, which is a muscle that holds the shoulder blade against the rib cage to promote shoulder stability, according to Active.com. Assume a standard push-up position, but lock your elbows so your torso sinks a little bit. Then protract your shoulder blades and hunch your upper back. Repeat this 10 to 12 times.

    Band Stretch

    • This exercise focuses on strengthening the rotator cuff. Take a short, stretchable band, loop it around your wrists and hold your hands in front of you with your elbows bent at 90 degrees. Try to move your hands away from your body. Focus on squeezing the shoulder blades throughout the exercise, USA Swimming says.

    Shoulder Rotation

    • The shoulder rotation exercise is good for improving shoulder stability when you are making overhead arm strokes, notes Active.com. Stretch your right upper arm sideways away from your body and hold a dumbbell parallel with your waist so your elbow is bent at 90 degrees and your palm is facing inward. Rotate your shoulder 180 degrees up until your forearm is pointing at the ceiling and your palm is facing outward. Repeat for the left arm.

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