Top 10 Physiotherapy Stretches to Help Treat and Prevent Swimmer’s Shoulder

Bad news, swimmers. Swimmer’s shoulder is a very real condition that can affect you whether you’re a beginner or an experienced swimmer. The good news? There are plenty of stretches you can do to help prevent and treat the condition. Here are our top 10 physiotherapy stretches for swimmer’s shoulder. Check them out and let us know how they work for you!

Some Shoulder Pain exercises

Why do swimmers need physiotherapy for their shoulders?

Swimmer’s shoulder is a condition that can be caused by repetitive overhead motions of the arm, such as those used in swimming. The condition is also referred to as swimmer’s syndrome, shoulder impingement syndrome, or rotator cuff tendinitis. A swimmer’s shoulder is a type of overuse injury.

A swimmer’s shoulder often affects the rotator cuff muscles and tendons. These muscles and tendons attach the shoulder blade to the upper arm bone. The rotator cuff muscles and tendons help lift the arm.

The condition is caused by the overuse of these muscles and tendons. The swimmer’s shoulder is seen more often in competitive swimmers than in recreational swimmers. The condition is also seen more often in men than in women.

Swimmer’s shoulder is treated with a combination of rest, ice, and physical therapy. Physical therapy may include exercises that stretch and strengthen the muscles and tendons around the shoulder. Surgery is rarely needed.

Some Shoulder Pain exercises by physiotherapists

The following are 10 stretches that can help treat and prevent swimmer’s shoulder. Be sure to talk to your doctor or physical therapist before starting any new exercise program.

1. Seated Forward Bend

This stretch helps lengthen the muscles in the back of the shoulder. It also helps stretch the chest muscles.

To do this stretch:

• Sit on the ground with your legs straight in front of you.
• Bend forward at your hips and reach for your toes.
• Hold the stretch for 30 seconds.

2. Doorway Stretch

This stretch helps lengthen the muscles in the back of the shoulder. It also helps stretch the chest muscles.

To do this stretch:

• Stand in a doorway with your arms at your sides.
• Place your forearms on the doorframe at shoulder height.
• Lean forward until you feel a stretch in your chest and shoulders.
• Hold the stretch for 30 seconds.

3. Cross-Body Stretch

This stretch helps lengthen the muscles in the front of the shoulder.

To do this stretch:

• Stand with your feet shoulder-width apart.
• Raise your right arm and place it across your body.
• Use your left hand to grab your right elbow and pull it toward your left shoulder.
• Hold the stretch for 30 seconds. Repeat on the other side.

4. Pendulum Stretch

This stretch helps lengthen the muscles in the back of the shoulder.

To do this stretch:

• Stand next to a table or chair for support.
• Bend forward at your hips and let your right arm hang down.
• Using your left hand, grab your right wrist and gently swing your right arm in a circular motion.
• Make the circles larger as you stretch.
• Repeat on the other side.

5. Towel Stretch

This stretch helps lengthen the muscles in the back of the shoulder.

To do this stretch:

• Stand with your feet shoulder-width apart and your arms at your sides.
• Hold one end of a towel in your right hand.
• Raise your right arm and place the towel behind your back.
• Grab the other end of the towel with your left hand and pull it toward your left shoulder.
• Hold the stretch for 30 seconds. Repeat on the other side.

6. Arm Cross Stretch

This stretch helps lengthen the muscles in the front of the shoulder.

To do this stretch:

• Stand with your feet shoulder-width apart and your arms at your sides.
• Raise your right arm and place it across your body.
• Use your left hand to grab your right elbow and pull it toward your left shoulder.
• Hold the stretch for 30 seconds. Repeat on the other side.

7. Elbow to Knee Stretch

This stretch helps lengthen the muscles in the front of the shoulder.

To do this stretch:

• Stand with your feet shoulder-width apart and your arms at your sides.
• Raise your right arm and place it behind your head.
• Bend your left elbow and bring it toward your right knee.
• Use your right hand to grab your left elbow and pull it closer to your knee.
• Hold the stretch for 30 seconds. Repeat on the other side.

8. Hand Clasp Stretch

This stretch helps lengthen the muscles in the front of the shoulder.

To do this stretch:

• Stand with your feet shoulder-width apart and your arms at your sides.
• Raise your right arm and place it behind your head.
• Bend your left elbow and bring it toward your right hand.
• Clasp your hands together and interlace your fingers.
• Pull your right hand toward the floor. You should feel a stretch in your left shoulder.
• Hold the stretch for 30 seconds. Repeat on the other side.

9. triceps Stretch

This stretch helps lengthen the muscles in the back of the shoulder.

To do this stretch:

• Stand with your feet shoulder-width apart and your arms at your sides.
• Raise your right arm and place it behind your head.
• Bend your left elbow and bring it toward your right hand.
• Clasp your hands together and interlace your fingers.
• Push your right elbow up until you feel a stretch in the back of your shoulder.
• Hold the stretch for 30 seconds. Repeat on the other side.

10. Seated Shoulder Stretch

This stretch helps lengthen the muscles in the front of the shoulder.

To do this stretch:

• Sit on the edge of a chair with your back straight and your feet flat on the floor.
• Raise your right arm and place it behind your head.
• Use your left hand to grab your right elbow and pull it toward your left shoulder.
• Hold the stretch for 30 seconds. Repeat on the other side.

These all above the exercise who helps you to get relief from the pain. You can do it anywhere and anytime.I hope this will helps you.