Best Shoulder Exercises for Swimmers

Swimming is one of the most physically demanding sports when it comes to shoulder mobility, control, and endurance. That’s why common shoulder injuries from swimming—like impingement, tendinitis, and muscle imbalances—are so widespread. Whether you're a casual swimmer or training for a triathlon, these are some of the best corrective shoulder exercises you can work into your routine to reduce pain and protect long-term performance. And if discomfort persists, working with a chiropractor for shoulder issues can help restore movement and prevent further irritation.

Best Shoulder Exercises for Swimmers

Strengthen the Rotator Cuff

Your rotator cuff muscles play a huge role in keeping your shoulder joint stable during repetitive motions like strokes. Simple band exercises, such as internal and external shoulder rotations, help build strength and support. Start with light resistance and focus on slow, controlled movement—you’re training for endurance and joint stability, not bulk.

Focus on Scapular Control

Shoulder pain often stems from poor coordination between the scapula (shoulder blade) and the arm. Wall slides, scapular pushups, and prone I-Y-T raises target the muscles that stabilize your shoulder blade. Strengthening these areas helps keep the entire shoulder complex in proper alignment while swimming, which can help avoid shoulder injuries common among swimmers.

Stretch Tight Muscles to Restore Balance

Many swimmers develop tightness in the chest and front shoulder muscles due to repetitive forward motion. This can lead to rounded shoulders and poor posture. Incorporate stretches for the pecs, lats, and anterior deltoids, and follow them up with activation exercises for the upper back and rear shoulders. Flexibility without stability can be risky, so always stretch with purpose and pair it with strength training.

See Your Chiropractor for Shoulder Pain

Even with the best shoulder exercises, it’s easy to overtrain or miss underlying issues if you're going it alone. A chiropractor with shoulder expertise can evaluate your movement patterns, recommend specific corrective exercises, and perform adjustments that ease pressure, improve joint function, and reduce inflammation. This is especially valuable if you’ve dealt with recurring pain or stiffness after swimming.

Whether you're dealing with a nagging ache or want to prevent future issues, a well-rounded plan can make a real difference. Schedule a visit with Williamsburg Chiropractic in Brooklyn, NY, to learn more about how chiropractic care and targeted movement plans can help you recover from—or avoid—the common shoulder injuries that swimmers face.