I’m sure you’re all training hard for the open water swim season. We’ve put together some great tips for injury prevention and getting the most out of your swim stroke.

The most common injuries we see in open water / long distance swimmers are:

  • Shoulder impingement
  • Tendinopathy of the rotator cuff
  • Upper back stiffness/pain
  • Neck tightness and pain

These injures can range from mild to severe. To help prevent these during periods of intensive training, simple stretches and exercises are vital.

Activation Exercises

Upper back rotation
Lie on your side with your knees bent at a 90-degree angle. Place both hands together outstretched in front of you. Peel the top arm out and across towards the opposite side, then slowly roll back to starting position. [Repeat 10x on each side]

Activate Thoracic Rotation - Telescope Arms

Rotator cuff activation
Stand upright and place a rolled up towel between your elbow and your body. Using a small 1-2kg hand weight, gently rotate your hand away from your body then slowly rotate your hand back towards your body. Keep the elbow fixed during the movement. Repeat 10x on each arm.

Activate External Rotation primer - don't let the shoulder pop forward


Spikey ball release
Standing next to a wall, raise your elbow up to shoulder height. Place the spikey ball between your shoulder and the wall. Applying a gentle pressure against the ball, roll the ball from the back of the shoulder to the middle of the shoulder blade. Repeat 15x times or until tension eases. Perform the same exercise on the other side.

Quick and effective Spiky Ball release for that pesky posterior capsule tightness!

Pec stretch
Holding a towel on each end, raise outstretched arms above your head until you start to feel a gentle stretch across your chest. Hold for 40 seconds.