Stay Strong in the Water: Essential Shoulder Stretches for Swimmers

Swimming is an excellent full-body workout that builds endurance, strength, and cardiovascular health. But with all those repetitive overhead motions, swimmers—especially competitive or frequent ones—are at high risk for shoulder pain and overuse injuries like “swimmer’s shoulder.”

As physical therapists, we often treat swimmers dealing with rotator cuff irritation, impingement, or general shoulder stiffness. The good news? Incorporating a regular stretching routine can help maintain flexibility, reduce tension, and protect your shoulders from injury.

Here are five essential stretches swimmers should do regularly to keep their shoulders mobile and pain-free:

1. Cross-Body Shoulder Stretch

What it targets: Rear deltoids and upper back

How to do it:

• Bring one arm across your chest.

• Use your opposite hand to gently pull the arm closer to your body.

• Keep your shoulders relaxed and avoid twisting.

• Hold for 20–30 seconds. Repeat on both sides.

Why it helps: This stretch eases tension in the posterior shoulder muscles heavily used during the pulling phase of a stroke.

2. Doorway Chest Stretch

What it targets: Pectoral muscles and front of the shoulder

How to do it:

• Stand in a doorway with your arms at a 90-degree angle against the door frame.

• Step forward with one foot, gently leaning your body through the doorway.

• You should feel a stretch across your chest and the front of your shoulders.

• Hold for 20–30 seconds.

Why it helps: Tight chest muscles can pull your shoulders forward, leading to poor posture and increased risk of impingement.

3. Sleeper Stretch

What it targets: Posterior shoulder capsule and internal rotators

How to do it:

• Lie on your side with the shoulder you're stretching on the bottom.

• Bring your arm up so your elbow is at a 90-degree angle in front of you.

• Use your top hand to gently press the forearm down toward the floor.

• Stop if you feel pain or joint pressure.

• Hold for 15–20 seconds.

Why it helps: This stretch improves internal rotation, which is often limited in swimmers due to repetitive overhead use.

4. Lat Stretch on Wall or Foam Roller

What it targets: Latissimus dorsi and shoulder girdle

How to do it:

• Kneel facing a wall or foam roller.

• Place your hands on the wall or roller, then push your chest downward to feel a stretch along the sides of your torso and underarms.

• Hold for 20–30 seconds, breathing deeply.

Why it helps: The lats are heavily used during swimming and can become tight, limiting overhead shoulder range of motion.

5. Upper Trapezius Stretch

What it targets: Neck and upper shoulder muscles

How to do it:

• Sit or stand tall.

• Tilt your head to one side (ear toward shoulder), using your hand to apply light pressure for a deeper stretch.

• Keep your shoulders relaxed.

• Hold for 20 seconds, repeat on both sides.

Why it helps: Tension in the upper traps can contribute to shoulder dysfunction and compensatory movement patterns.

Final Tips for Shoulder Health in Swimmers

• Warm up before swimming and cool down afterward.

• Balance stretching with strengthening, especially for the rotator cuff and scapular stabilizers.

• Don’t ignore early signs of pain—address it before it becomes a bigger issue.

Whether you swim for fitness, fun, or competition, your shoulders are key to performance. Add these stretches to your regular routine to keep them strong, mobile, and pain-free.

Need help with a custom shoulder program or dealing with nagging pain? Contact your physical therapist for an evaluation and tailored plan.