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.
Read MoreIncorporating 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. But how often should you lift weights, and what exercises are best?
Read MoreThe 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.
Read MoreDoes 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!
Read MoreOpen chain exercises, like leg extensions and bicep curls, isolate specific muscles but may not provide the functional benefits of closed chain movements. Learn how these exercises compare, their pros and cons, and when to include them in your routine, especially if you're recovering from an injury or need targeted muscle work. Discover how to balance open and closed chain exercises for optimal strength, stability, and athletic performance. Read the article.
Read MoreEager 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.
Read MoreWhen 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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