Shoulder Stablility/Strength/Flex Work

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2014-03-31 6:22 PM


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Subject: Shoulder Stablility/Strength/Flex Work
So given the whole "to strength or not to strength" battle... I need some shoulder strength/flexibility/stability work for injury prevention purposes. I just don't have the upper body strength to get through the swim training, and I have a history of some shoulder injuries/surgery that I need to be mindful of.

I'm trying to think through how I would best add in some strength and flexibility work into my swim training. I feel like a dynamic warmup of some kind before getting in the pool would probably help, and I have Swim Speed Workouts which has tubing recommended after the swim. Thinking about this:

--TRX/Cabling warmup?
--Pool
--Tubing/other strength?

Or should strength be separated out onto non-swim days? Obviously, it would be easiest if I could do it all at once, but I also want to get effectiveness over efficiency here. For context, I currently swim 3x 1500 a week, 100m are in the 1:30s throughout the workout. Escalating the volume even slightly gives me serious issues, though, and I know that my flexibility/range-of-motion are limiters in my stroke.

Any advice?


2014-04-01 6:33 AM
in reply to: runningmon

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Exton, PA
Subject: RE: Shoulder Stablility/Strength/Flex Work
I have problems with my right shoulder, I have to do some strength training so I don't have pain. I try to do some basic stuff for it everyday even if it is only a couple minutes. I do not combine it with swim workouts though. The exercise's I do were given to me be a Physical therapist and seem to work well for me.
2014-04-03 11:29 AM
in reply to: mike761


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Subject: RE: Shoulder Stablility/Strength/Flex Work
So you do that work on off days from the pool? I was thinking along the same lines...
2014-04-03 2:54 PM
in reply to: runningmon

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Apex, NC
Subject: RE: Shoulder Stablility/Strength/Flex Work
Just started PT for a sore shoulder (we think it's just tendinitis but can't rule out a small tear) It's mainly resistance band training and it's light enough that I do it every other day. This is literally what the therapist gave me for a list.

1) Standing band external rotation ER x 12
2) Standing band internal rotation IR x 12
3) Standing band bent arm abduction (out to the side) x 12
4) Standing band across body abduction (pull across the side) x 12
5) Standing squat with single arm pulls (chest height) x 12 each side
6) Standing push press plus (pushing beyond a normal push-up) x 12
7) Y, T, Arrows - lying on a bench (both sides at once) or on the edge of a bed (one side at-a-time) 10x each direction Y, T, then Arrow
2014-04-03 3:05 PM
in reply to: runningmon

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Exton, PA
Subject: RE: Shoulder Stablility/Strength/Flex Work
Originally posted by runningmon

So you do that work on off days from the pool? I was thinking along the same lines...


correct I don't lift on swim days
2014-04-03 3:16 PM
in reply to: mike761


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Subject: RE: Shoulder Stablility/Strength/Flex Work
Good video for working on your shoulders. Also gives a good explanation of how everything works.

http://www.usaswimming.org/DesktopDefault.aspx?TabId=1587&Alias=Rai...




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