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Pre-Swim Muscle Activation

January 24, 2018


It is crucial that certain muscles work effectively and strongly to stabilise the shoulder joint during a swimming session. As well as a general strength program on day to day basis it is my tip to activate the muscles prior to a good swimming session. This will wake up these muscles and create a more stable environment for the shoulder which will lead to a healthier joint and improve overall performance. Give these few exercises a go before your next swim.


1. Theraband stop signs, elevation and reach:

2 sets x 8 reps

  • Working on keeping the shoulder set down and back

  • Engaging your rotator cuff 


2. Prone arm lifts:

1 set each x 8 reps x 3 second holds

  • Working on keeping shoulders relaxed, set down and back

  • Engaging posterior cuff and lower traps


3. Single arm row:

2 sets x 8 reps

  • Working on keeping shoulders relaxed, set down and back

  • Squeeze lower part of shoulder blade at end of range

  • Engaging posterior cuff and lower traps


There are many different variations and exercises out there that you can adapt to fit into a pre-swim activation session but these are some of my favourite and certainly are functional. Because it is only an activation phase the recommended sets/reps are a bit lower than conventional exercise prescription. However, these are great exercises to do regularly and in that circumstance you can bump the sets/reps up.


Do you need a hand getting on top of your strength, or dealing with an injury that is hindering you? Book online here, or call us on (08) 9448 2994




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