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Jul 20, 2022

Swimming : Injury Prevention Exercises by Dr Manu Bora

Posted by Dr Manu Bora

Swimming Injury Prevention & Treatment Cost

Swimming is a great exercise and a very fun to such an activity. But there can be certain conditions associated with swimming that may make it a painful experience. Dr. Manu Bora, a sports injury specialist, explains what causes pain in the shoulders of people who swim frequently and how that pain can be prevented or cured.

Dr. Manu Bora explains how most of the hand strokes while swimming are made in the forward direction. This makes the front-side muscles of the shoulders and the chest more developed than the back ones. Similarly, there are several kicks while swimming that sometimes, if not done properly, may lead to an injury.

Read ahead to learn about a few exercises that, if you do regularly, help you boost your swimming performance and prevent injuries associated with swimming.

Pelvic mobility- to improve pelvic control

  1. Lay down flat on the floor on your back.
  2. Keep your knees bent on your feet flat on the ground.
  3. Keep your arms by your side with the palms touching the floor flat.
  4. Now raise your pelvis to create a bridge-like position
  5. Slowly go down and back to the original position
  6. Repeat this raising and falling of the pelvis about 15 times throughout three sets

Y exercise- to strengthen shoulders and upper back

  1. Stand on the floor with a Thera band under your feet and each side of the Thera band held in each hand.
  2. Stretch your arms upwards along the axis of your body to create a y shaped formation with your feet together and hands stretched over your head.
  3. Do this at least 12 to 18 times in 3 sets.

Release and catch- to increase power and control in the rotator cuff

  1. Stand in a relaxed position with a small ball in your hand
  2. Place the elbow and the arm in 90 degrees
  3. Release the grip on the ball as if about to drop it
  4. As soon as the ball slips from the hand, catch it immediately
  5. Make sure to use a small ball with lightweight
  6. Do this at least 12 to 18 times in 3 sets

Jumping lunges- to improve hip and knee control

  1. Start with a position of a lunge
  2. Keep your knees bent at 90 degrees and your hands on your waist
  3. Quickly jump to the same position on the other leg
  4. Make sure to be gentle but swift in your moves
  5. Land softly on the feet, and make sure to keep your knees aligned with your toes

Pelvic mobility while standing

  1. Stand on the ground with your feet hip-width apart
  2. Keep your hand on your waist
  3. Roll the pelvis backward and forwards without jerking in swift gliding motions

Full bridge- to improve strength and flexibility in the shoulder and trunk

  1. Lay flat on the floor on your back
  2. Bend your knees and put your feet flat on the floor
  3. Put your palms on either side of your head with the fingers directed towards your body
  4. Push through your hands and feet to lift your hips along with your entire body
  5. Hold this bridge position for 1 second and gently lay back


  1. Handstand may sound simple, but it requires a lot of practice, and you also need to be very careful while performing it
  2. It is advised to have a partner near you to give you physical support while you perform it
  3. When you are ready, put your hand flat on the ground and make a handstand
  4. Hold the handstand position for around 1 second and then come back on the feet

Doing all these exercises will train your muscles and make them stronger. They even train those weakened muscles due to swimming and thus are more prone to injury. Performing these exercises is proven to boost the performance of athletes, especially swimmers.

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