Do you get shoulder pains from swimming?

As triathletes we’re very devoted to freestyle swimming.  That, combined with hours in the aero position can lead to some extremely tight pecs, lats, and triceps, at the same time leaving your back and upper shoulder muscles relatively unused.  If you continue in this manor without strengthening the opposing muscles, and stretching the freestyle specific muscles, you will more than likely run in to some shoulder pains that will leave you out of the pool nursing an injury.

These 5 simple exercises are perfect for balancing your back and shoulder muscles, helping to prevent needless injury in the pool.  Each exercise is done immediately following the previous, no rest, and about 10 reps per arm for each exercise. Twice through.  Choose a very light weight, the first two exercises will feel extremely easy, by the time you finish the 3rd and 4th the burn will set in making the 5th very hard.  You are not looking to bulk up with this exercise, it is more than enough to keep the weight light and focus on higher reps.  Your shoulders and swim times will love you!!

Standing Lateral Raise:

Forward Single Arm Raise:

Upright Row:

Rear Deltoid Fly:

Standing Shoulder Press: