Swimmers ~ Stop Ignoring Your Shoulders: The Pre-hab You Should Be Doing
Swimmers are some of the most finely tuned athletes on the planet — but they’re also among the most prone to overuse shoulder injuries. From endless laps to high-rep dryland work, the shoulder takes a beating. And yet, most swimmers spend more time taping it up or pushing through pain than actually preparing it to perform.
Just like rugby players chasing big lifts while neglecting joint integrity, swimmers too often skip over scapular control, rotator cuff strength, and mobility work in favour of another 100 fly.
It’s time to flip that script.
💡 The Reality of “Swimmer’s Shoulder”
Studies show that up to 91% of competitive swimmers report shoulder pain during their careers (1). That’s not bad luck — it’s a training flaw. Most of these issues come down to poor scapular mechanics, lack of posterior chain strength, and neglecting deep stabilising muscles.
✅ Prehab for the Swimming Shoulder: What You Should Be Doing
1. Scapular Wall Slides
A go-to drill to improve shoulder blade upward rotation — crucial for efficient overhead movement.
Why it helps: Reinforces correct posture and motor control.
Key cue: Keep ribs down and don’t let the lower back arch.
2. Prone Y-T-Ws
This classic series targets the mid/lower traps and rhomboids — exactly what swimmers need to avoid over-dominance of the upper traps.
Why it helps: Balances out the shoulder complex and improves posture.
How to do it: Lie face down, lift arms into a Y, T, or W pattern slowly. Control is everything.
3. Banded External Rotations
Simple but essential. Strengthens the rotator cuff and promotes joint stability.
Why it helps: Prevents internal rotation dominance from repeated strokes.
Progression: Try with the elbow at different angles (e.g., 90°, above shoulder height).
4. Serratus Wall Slides with Foam Roller
Underrated and powerful. This targets the serratus anterior, a key muscle for upward rotation and shoulder stability during catch and recovery.
Why it helps: Improves scapular tracking and reduces impingement risk.
Pro tip: Add a light band around wrists to engage rotators.
5. Trap 3 Raise
Commonly used in elite S&C programs, this isolation exercise hits the lower trap — often neglected but crucial in upward rotation and postural endurance.
📉 What Happens When You Don’t Do It?
Nagging shoulder pain that never fully goes away
Loss of range and power in your stroke
Inconsistency in training due to injury setbacks
This doesn’t just affect health — it affects performance. You can’t train hard or swim fast if you’re constantly managing pain.
🧠 Integrating Prehab Into Training
Prehab doesn’t have to be a separate workout. It can be built into your warm-up, cooldown, or even supersetted between land training lifts. Example:
Superset your overhead pressing with Y-T-W holds
Add wall slides to your warm-up
Include banded external rotations between core work
2–3 sessions a week for 10–15 minutes is enough to stay bulletproof.
📚 References:
McLaine, S. J., et al. (2018). Incidence and Factors Associated with Shoulder Pain in Adolescent Competitive Swimmers. Clinical Journal of Sport Medicine, 28(2), 120–125.
🗣 Final Thoughts
Your shoulders are your engine in the water. Don’t wait until they break down to start looking after them. Build resilience. Build control. Prehab like a pro — and swim pain-free for longer.