Injury Prevention Exercises for Swimmers

Injury Prevention Exercises for Swimmers


Hi there! I’m Chloe Sutton. I’m a two-time
Olympian and the first American woman to swim open water in the Olympics. Now I
started training at an elite level from about age 11 and I would do anywhere
from 80,000 to 100,000 meters per week in the pool. Now that’s
62 miles per week and that’s a lot of training and that’s a lot of strain on
your shoulders, but over the course of 15 years, I never had any shoulder injuries
of any kind and I attribute this to having a shoulder stabilization routine
that I would do after every workout. Now today I’m going to share with you five
exercises that I believe will help you keep your shoulders safe and healthy
through a long career. The first exercise is an external
rotation to strengthen the rear part of the rotator cuff. Anchor the theraband
to a pole and then rotate your arm away from your body while maintaining a
90-degree angle in your elbow. Another exercise that strengthens the
rear part of the rotator cuff as well as the upper back is shoulder extensions.
Keeping the theraband anchored, hold it in your hand extended down with your
arms slightly in front of you. Then drive your arm back while keeping your arm
straight. Next is a low row to strengthen the
muscles that hold the scapula in the proper position. This helps to correct
poor posture. Again anchor the theraband to a pole, this time taking both sides in
your hands. Then pull your elbows directly back being sure to squeeze your
shoulder blades together each row. Now we’re going to stabilize the
shoulder joint by writing the alphabet with a tennis ball against the wall.
Lean slightly forward so you have a little bit of weight on the tennis ball
to keep it in place. Then move your whole arm keeping your elbow straight and
your shoulders down while drawing the alphabet. The last exercise is arm raises. With
this exercise we’re working on the part of the rotator cuff that lifts the arm. Stand with good posture, then lift your arms slightly in front of you keeping
your arms straight. Focus on keeping your chest lifted and your shoulder blades
retracted. Once you feel confident with this
exercise, you may also add a light weight So if you guys do these five exercises
after every workout, it will help to strengthen and stabilize your shoulders
and help you to have a long and healthy career. So thank you so much for watching, please subscribe to me on Youtube, and visit my website for more swimming tips.
Thanks so much and I’ll see you all soon.

45 thoughts on “Injury Prevention Exercises for Swimmers”

  1. I stopped at 62 miles per week!!! I am at 42 and never swam correctly and have a goal to get fit and do a 70.3 triathlon. Thanks for sharing your passion with me!!'

  2. Great!
    I'm from South Korea.
    Can I make Korean subtitles for this video, please?
    I wanna introduce you to Korean friends.

    Thank you!

  3. 1
    00:00:00,310 –> 00:00:03,258
    INJURY PREVENTION EXERCISES FOR SWIMMERS
    WITH CHLOE SUTTON
    수영선수를 위한 부상 예방 운동
    클로이 써튼

    2
    00:00:03,450 –> 00:00:07,553
    Attention
    Chloe Sutton is not responsible for the misuse of this information that could result in injury. I am not a medical professional. Please consult a medical professional before beginning a workout routine.
    주의사항
    이 정보의 잘못된 사용으로 인한 부상에 대해서는 클로이 써튼의 책임지지 않습니다. 저는 의료 전문가가 아닙니다. 운동을 시작하기 전에 의료 전문가와 상의하십시오.

    3
    00:00:08,048 –> 00:00:09,891
    Hi there! I'm Chloe Sutton.
    안녕하세요. 저는 클로이 써튼입니다.

    4
    00:00:09,935 –> 00:00:14,916
    I'm a two-time Olympian and the first American woman to swim open water in the Olympics.
    저는 올림픽에 두 번 출전했고, 올림픽 야외 수영(open water) 경기에 출전한 첫 미국 여자 선수입니다.

    5
    00:00:15,157 –> 00:00:18,422
    Now I started training at an elite level from about age 11.
    11살 무렵부터 엘리트 선수 수준의 훈련을 시작했습니다.

    6
    00:00:18,466 –> 00:00:22,859
    And I would do anywhere from 80,000 to 100,000 meters per week in the pool.
    저는 수영장에서 매주 80 ~ 100km의 거리를 수영합니다.

    7
    00:00:23,089 –> 00:00:25,842
    Now that's 62 miles per week.
    대략 62마일의 거리입니다.

    8
    00:00:25,986 –> 00:00:28,636
    And that's a lot of training. And that's a lot of strain on your shoulders.
    훈련량이 정말 많고, 어깨에 부담이 많습니다.

    9
    00:00:28,726 –> 00:00:33,590
    But over the course of 15 years, I never had any shoulder injuries of any kind.
    하지만 15년이 넘는 기간 동안, 어떠한 종류의 어깨 부상도 겪지 않았습니다.

    10
    00:00:33,747 –> 00:00:38,835
    And I attribute this to having a shoulder stabilization routine that I would do after every workout.
    저는 이것이 언제나 매번 훈련을 끝내고 나서는 항상 했던 "어깨 안정화 운동" 때문이라고 여깁니다.

    11
    00:00:39,080 –> 00:00:41,403
    Now today I'm going to share with you five exercises
    오늘 저는 그 5가지 운동을 여러분에게 소개합니다.

    12
    00:00:41,431 –> 00:00:46,312
    that I believe will help you keep your shoulders safe and healthy through a long career.
    이 운동을 통해, 여러분께서 건강하고 튼튼한 어깨로 선수생활을 오랫동안 해나갈 수 있을 거라 믿습니다.

    13
    00:00:48,087 –> 00:00:49,575
    Equipment
    도구

    14
    00:00:49,743 –> 00:00:51,929
    Theraband
    Low resistance
    세라밴드
    약한 저항력

    15
    00:00:53,349 –> 00:00:56,105
    Tennis Ball
    Or a similar small ball
    테니스공
    혹은 비슷하게 작은 공

    16
    00:00:57,664 –> 00:01:00,338
    2 Light Weights
    Optional
    가벼운 아령 2개
    없어도 됨

    17
    00:01:00,786 –> 00:01:03,273
    Exercises
    운동

    18
    00:01:03,392 –> 00:01:03,755
    External Rotation – 15 reps each side
    Working the rear part of the rotator cuff
    외전(外轉) – 양쪽 각각 15번
    어깨 회전근개의 뒷부분을 단련

    19
    00:01:03,788 –> 00:01:08,646
    The first exercise is an external rotation to strengthen the rear part of the rotator cuff.
    첫 번째 운동은 어깨 회전근개의 뒷부분을 강화하기 위한 외전 운동입니다.

    20
    00:01:09,097 –> 00:01:16,003
    Anchor the theraband to a pole and then rotate your arm away from your body while maintaining a 90-degree angle in your elbow.
    세라밴드를 기둥에 묶은 다음, 팔꿈치 90도 각도를 유지하면서, 팔을 바깥쪽으로 돌리세요.

    21
    00:01:20,798 –> 00:01:21,123
    Shoulder Extensions – 15 reps each side
    Strengthens the back part of the rotator cuff and upper back
    어깨 아래로 뻗기 – 양쪽 각각 15번
    어깨 회전근개의 뒷부분과 윗등을 강화

    22
    00:01:21,187 –> 00:01:27,410
    Another exercise that strengthens the rear part of the rotator cuff as well as the upper back is shoulder extensions.
    어깨 아래로 뻗기(shoulder extensions)는 어깨 회전근개의 뒷부분과 함께 윗등을 강화하는 운동입니다.

    23
    00:01:27,805 –> 00:01:33,038
    Keeping the theraband anchored, hold it in your hand extended down with your arms slightly in front of you.
    세라밴드를 기둥에 고정해 손으로 쥔 다음. 앞쪽에서 팔을 뻗으면서 아래로 당깁니다.

    24
    00:01:33,306 –> 00:01:36,594
    Then drive your arm back while keeping your arm straight.
    곧게 유지하면서 팔을 뒤로 보냅니다.

    25
    00:01:39,523 –> 00:01:39,924
    Low Row – 15 reps
    Strengthen the muscles that hold the scapula the proper position
    노 젓기 – 15회
    어깨뼈(scapula, 날개뼈)를 올바른 자세로 잡아주는 근육을 강화

    26
    00:01:39,957 –> 00:01:44,607
    Next is a low row to strengthen the muscles that hold the scapula in the proper position.
    다음은 어깨뼈(scapula, 날개뼈)를 올바른 자세로 잡아주는 근육을 강화하는 노 젓기 운동입니다.

    27
    00:01:45,025 –> 00:01:46,910
    This helps to correct poor posture.
    이 운동으로 잘못된 자세를 교정시킬 수 있습니다.

    28
    00:01:47,329 –> 00:01:51,877
    Again anchor the theraband to a pole, this time taking both sides in your hands.
    세라밴드를 기둥에 고정하고, 이번에는 양손으로 잡습니다.

    29
    00:01:52,217 –> 00:01:57,628
    Then pull your elbows directly back being sure to squeeze your shoulder blades together each row.
    당길 때마다 어깨뼈 사이를 확실하게 쪼이는 데 신경 쓰면서, 팔꿈치를 뒤로 당깁니다.

    30
    00:02:10,000 –> 00:02:10,480
    Tennis Ball Alphabet
    Stabilizing the shoulder joint
    테니스공 알파벳
    어깨 관절 안정화

    31
    00:02:10,507 –> 00:02:15,624
    Now we're going to stabilize the shoulder joint by writing the alphabet with a tennis ball against the wall.
    이제 테니스공을 벽에 대고 영어 알파벳을 쓰면서, 어깨 관절을 안정시키겠습니다.

    32
    00:02:16,147 –> 00:02:20,638
    Lean slightly forward so you have a little bit of weight on the tennis ball to keep it in place.
    약간 앞으로 기대어 테니스공을 약하게 눌러 테니스공이 제자리에서 떨어지지 않게 하십시요.

    33
    00:02:20,949 –> 00:02:26,115
    Then move your whole arm keeping your elbow straight and your shoulders down while drawing the alphabet.
    알파벳을 쓰는 동안, 어깨뼈를 아래로 당기고 팔꿈치를 곧게 유지하면서, 팔 전체를 움직이세요.

    34
    00:02:34,112 –> 00:02:34,726
    Arm Raises
    Strengthens the part of the rotator cuff that lifts the arm
    팔 들어 올리기
    회전근개 중 팔을 들어 올리는 부분을 강화

    35
    00:02:34,784 –> 00:02:37,043
    The last exercise is arm raises.
    마지막 운동은 팔 들어 올리기입니다.

    36
    00:02:37,163 –> 00:02:41,416
    With this exercise we're working on the part of the rotator cuff that lifts the arm.
    이 운동을 통해 회전근개 중 팔을 들어 올리는 부분을 단련합니다.

    37
    00:02:41,796 –> 00:02:43,138
    Stand with good posture,
    바른 자세로 서서,

    38
    00:02:43,166 –> 00:02:46,828
    then lift your arms slightly in front of you keeping your arms straight.
    팔을 곧게 유지하면서, 앞에서 바깥쪽으로 약 30도 정도에서, 팔을 들어 올리십시요.

    39
    00:02:47,205 –> 00:02:50,822
    Focus on keeping your chest lifted and your shoulder blades retracted.
    흉곽이 들려 있고, 날개뼈를 뒤로 젖힌(scapular adduction(retraction)) 상태를 유지하는 데 집중하십시요.

    40
    00:03:05,136 –> 00:03:07,485
    Once you feel confident with this exercise,
    이 운동에 자신감이 생기면,

    41
    00:03:07,652 –> 00:03:09,610
    you may also add a light weight.
    가벼운 아령을 들고 하십시요.

    42
    00:03:18,123 –> 00:03:21,952
    So if you guys do these five exercises after every workout,
    매번 수영 훈련을 하고 나서 이 다섯 가지 운동을 하신다면,

    43
    00:03:22,188 –> 00:03:25,365
    it will help to strengthen and stabilize your shoulders
    어깨를 강화하고 안정화하게 되어

    44
    00:03:25,584 –> 00:03:28,193
    and help you to have a long and healthy career.
    수영선수 생활을 오랫동안 건강하게 유지할 수 있을 것입니다.

    45
    00:03:28,399 –> 00:03:30,024
    So thank you so much for watching,
    시청해주셔서 정말 감사합니다.

    46
    00:03:30,067 –> 00:03:31,825
    please subscribe to me on Youtube,
    저의 유튜브 채널을 구독해주시고,

    47
    00:03:31,850 –> 00:03:34,300
    and visit my website for more swimming tips.
    저의 웹사이트를 방문하셔서 더 많은 수영 비결을 찾아보세요.

    48
    00:03:34,539 –> 00:03:36,364
    Thanks so much and I'll see you all soon.
    감사합니다. 곧 다시 뵙겠습니다.

    49
    00:03:36,487 –> 00:03:41,960
    Visit ChloeSutton.com
    For More Swimming Tips
    ChloeSutton.com을 방문하셔서
    수영 비결을 찾아보세요

    50
    00:03:42,175 –> 00:03:45,595
    Chloe Sutton
    Thank You For Watching
    클로이 써튼
    시청해주셔서 감사합니다

  4. I've be en swimming for a while now, I feel I'm making big improvements thank to your vídeos. I swim 3x week about 1Km each. Do you recommend this excercises right after exiting water ot can I do them in the days I don't swim? Is there other "dry" excercise you recommend to prevent injuries?
    Thank you very much for your vídeos! Amazing beach! Where are you at?

  5. Great video again Chloe! Although I wish I'd watched this sooner…

    Recently started swimming intensely again and have packed quite a lot of muscle onto my shoulders in a short space of time. However, I did not do any supporting exercises alongside…Think I have the early signs of Swimmer's shoulder now!

    Could you do these exercises at anytime of the day? Or only straight after your swim? Is there any difference?

    Thanks in advance!

  6. You're awesome! I've found the eagle claw yoga pose to be very helpful for the neck and shoulders. How about you?

  7. I've been looking for something like this! I was amazed by the distances you did as well. Tips for beginners on how to build up distance would be awesome love your channel Btw. Thanks again.

  8. Your smile's so sweet 🙂 Felt really small when you said 62miles that's like 100km; I swim around 30km a week. Guess I won't be an Olympian hahahah

  9. Hi chloe did you do these exercises pist swim session? Pre swim session or during dry land training sessions?

  10. 100000 meters per week???
    OMG….I get tired by just about 400 meters per week. You gave me inspiration…i will improve myself. thanks.

  11. Brett here. Thanks for these exercises as I've begun a ALTS course & what is also surprising is; these exercises are also beneficial with archery, which I also do. Great "how to's" with the swimming videos too!

  12. A fantastic video with excellent proven exercises using cost effective equipment and great technique. However, Chloe maintains the swimming video tradition of having the worst background music available. Why is that? All swimming videos–including Phelps–have the absolute worst background music ever composed by the human species. 😉

  13. Shoulder is engine of car n injury free is key n thz 4 showing 2 us indeed. Whey we hurt should, we cannot enjoy ANY kinds of swimming either, so… exercise like these is key 2 bla bla… N no NEED 2 say, but those thumb down asols n beaches SURELY need 2 examine their heads 2 C how much dum bas morons they are, idiots…. even lacking rudimentray decency…

  14. At close to 70 years of age and now starting to learn butterfly, the first time I tried these five exercises I could immediately feel my shoulders stabilising. This gives me confidence to keep moving forward knowing I now have a proven way to help prevent shoulder injury. Thank you Chloe

  15. Keep your rotator cuff strong! I suggest the ex's in TREAT YOUR OWN ROTATOR CUFF – its the bestselling rotator cuff book at amazon.
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