3 Essential Shoulder Exercises for Swimmers

3 Essential Shoulder Exercises for Swimmers

The demands of competitive swimming require robust shoulder mobility, endurance, and power. The repetitive motions of the competitive strokes can stress the shoulder complex, emphasizing the need for well-rounded strength training outside the pool. Here, we discuss three crucial shoulder exercises that every swimmer should incorporate into their regimen.

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How often should swimmers lift weights?

How often should swimmers lift weights?

Incorporating resistance training into a swimmer’s program can significantly enhance performance and reduce injury risk. Most swimmers benefit from 2-3 weightlifting sessions weekly, lasting 30-60 minutes, especially in the off and pre-season. These sessions should focus on compound movements like deadlifts, squats, and swim-specific exercises to build strength and power.

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Stable Endurance Training

Stable Endurance Training

The Bunkie test is a functional endurance test to help identify functional stability, endurance, and control through some of the common fascial lines. It’s a series of 5 exercises, performed bilaterally (both sides). Its a simple test for identifying weak links in your ability to efficiency coordinate multiple muscles linked in a kinetic chain associated with particular movement patterns, and can help you identify weak links and patterns to program more specifically for your needs.

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Lower Back Care

Lower Back Care

Does your lower back fatigue or hurt after sitting or training? Extension faults and poor posture may be the culprits. Many people unknowingly use short-term stability strategies that lead to poor joint positioning and back pain. By focusing on core stability and proper movement patterns, you can alleviate discomfort and improve performance. Drawing from Dr. Stuart McGill's research, we share a series of core exercises designed to strengthen your lower back, reduce injury risk, and build an athletic foundation. Read on for tips to eliminate back pain and sign up for a free coaching call for personalized support!

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5 Exercises That Make Me Cringe

5 Exercises That Make Me Cringe

Eager to get in shape for summer? Be cautious—some popular gym exercises can do more harm than good. Poor technique or exercise selection can wreak havoc on your joints and posture. My top cringe-worthy moves include Lat Pull Downs Behind the Neck, which stress the cervical spine, and traditional Sit-ups & Crunches, which strain your neck and back. Avoid Seated Rows with poor form and dangerous Dumbbell Side Bends for your lower back. Lastly, skip the Bench Dips, which place undue pressure on your shoulders. Learn safer, more effective alternatives to achieve your fitness goals.

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Open Chain Exercises

Thinking about incorporating open chain leg exercises into your routine? While machines like leg extensions may seem convenient, they can put undue stress on your joints and eliminate essential sensory input from your feet. These exercises isolate muscles that are meant to work together and may not burn many calories. Instead, focus on functional, multi-muscle, multi-joint movements that simulate real-world activities and promote overall strength and coordination. By avoiding machines that restrict your range of motion, you'll reduce injury risks and achieve better results. Want to know more? Read the full article.

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Ice, Heat, or NSAIDS for acute injuries??

When dealing with acute injuries, knowing whether to use ice, heat, or NSAIDs is crucial for effective recovery. Acute injuries are sudden and cause pain, redness, and swelling. Start with the R.I.C.E. method: Rest, Ice, Compression, and Elevation for the first 24-72 hours to reduce inflammation. Ice in 15-20 minute intervals helps control swelling, and NSAIDs can further reduce inflammation. For chronic or long-lasting injuries, apply heat before activity to improve circulation and flexibility, and ice afterward to prevent inflammation. If pain persists for more than a few days, consult a healthcare professional to evaluate your condition.

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