Summary: Swimmer’s Stretching Routine
Primary Benefit: Increases shoulder mobility and reduces the risk of “Swimmer’s Shoulder.”
When to Stretch: Always perform these after your swim or after your dryland training session. Never perform static stretches on “cold” muscles.
The Training Ecosystem: For best results, pair this recovery routine with a consistent strength program. [Link: See our PT-approved Dryland Strength Guide for swimmers here.]
Frequency: Post-practice for maintenance; 2–3 times daily only if a PT has prescribed specific stretches for rehabilitation.
Expert Note: Stretches should feel like a “gentle tension,” never sharp or shooting pain. If you experience pinching, stop immediately and consult a physical therapist.
Should I Stretch Before or After a Swim?
Those who swim, competitively or recreationally, sometimes wonder, “Should I stretch after swimming?” The simple answer is, “yes.”
Free-style swimming can be very demanding on the upper body and requires large force production from the pectoralis group, latissimus dorsi, and upper trapezius.1 These muscles often become really tight in swimmers and contribute to poor posture with forward shoulders, which can lead to shoulder pain if not properly addressed. To get the most out of stretching, prepare for your swim session with a dynamic warm-up, and only perform static stretching after a workout, especially if the workout was at a high intensity. This will help improve flexibility with less likelihood of contributing to injury.2
3 essential stretches for swimmers
Below are three stretches to perform after swimming sessions to help prevent shoulder pain. Generally, all shoulder stretches should be held for at least 30 seconds to improve flexibility.3 These stretches can be performed for several repetitions. If you are experiencing pain related to swimming, contact your local physical therapist for a more individualized evaluation and treatment plan.
- Doorway Stretch: Stand, palm against door frame and elbow bent at 90º. Turn body away from fixed hand allowing shoulder to come forward. Hold for 30 seconds. Relax and repeat 2-3 times.
- Upper Trapezius Stretch: Stand, wrist of one arm clasped by other arm behind back. Pull arm downward with clasping arm. For a greater stretch tilt head toward pulling-side shoulder. Hold for 30 seconds. Relax and repeat 2-3 times.
- Child’s Pose Stretch: From kneeling position, slide arms forward while pushing buttocks toward floor. Hold for 30 seconds. Relax and repeat 2-3 times.
Why Competitive Swimmers Benefit from Physical Therapy
General stretching and dryland routines are a vital foundation, but competitive swimming is a high-volume sport that places unique, repetitive stress on the body. A professional physical therapist acts as a biomechanical consultant, helping you navigate the fine line between ‘training fatigue’ and ‘injury risk.’
Identifying Hidden Asymmetries: Every swimmer develops dominant-side patterns. We use clinical testing to identify muscular imbalances — such as weakness in the posterior rotator cuff or tightness in the thoracic spine — that you won’t notice until they start causing pain.
Targeting the ‘Why’ Behind the Pain: Generic advice treats the symptom (e.g., shoulder pain). We identify the source (e.g., poor scapular stability or limited mid-back mobility), ensuring you fix the root cause so you don’t have to keep taking time off.
Clinical-Grade ‘Pre-hab’: We move beyond general exercises to provide targeted, progressive loading. This helps build a resilient body capable of handling heavy yardage without the common aches that cut seasons short.
Safe Recovery Programming: Instead of guessing how much to rest, we provide a structured plan to manage your symptoms while maintaining your cardiovascular base, ensuring you get back in the water stronger, not just rested.
As PTs, we often see swimmers who have plenty of flexibility but lack the ‘dynamic stability’ to control that range under fatigue. That’s why we emphasize controlled, high-quality movement patterns over passive stretching — it’s about training your muscles to stabilize your joints during the most demanding phases of your stroke.
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As physical therapists, we know the importance of movement for overall health and well-being. From injury recovery to achieving optimal performance, our passion is to help every patient reach their goals and live an active, pain-free life. Get started with PT today!
Resources:
1 – “Swimmer’s Shoulder”: Background, Epidemiology, Functional Anatomy. Web. 30 Mar. 2016.
2 – Behm DG and Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol. 2011. Epub ahead of print. March 4, 2011.
3 – Bandy WD, Irion JM, Briggler M. “The Effect of Time and Frequency of Static Stretching on Flexibility of the Hamstring Muscles.” Physical Therapy. 1997 Oct; 77(10):1090-1096. Web. 04 April. 2016.
