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Digital Subscriptions > Outdoor Swimmer > January 19 > OFF THE CUFF


Combat shoulder pain with these rotator cuff exercises from Jeremy Granville-Chapman and Helen Walton

Most swimmers with shoulder pain have weakness, tightness and poor endurance of their rotator cuff muscles. Of course, many have technical flaws that promote shoulder pain too: poor rotation, bringing the arm out too far behind the shoulder blade and over-reaching are all common faults. While a swim coach should help you address your technique, this article shows you simple exercises that will strengthen your rotator cuff, stretch your capsule and hopefully reduce your pain.


All exercises should be pain-free. For the first two exercises you should aim to complete two to three sets of each exercise, two to three times a day. Each set = 10 repetitions or to the onset of fatigue. To strengthen muscles takes 12 weeks of training so stick with it!

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About Outdoor Swimmer

In our January issue we tell the strange outdoor swimming history of Mao Zedong, we test a chilly willy combobulator and ponder the female gender bias in cold water swimming, leap off a waterfall in Yorkshire while discussing ways to combat the winter blues, and take up stand-up paddleboarding. Plus, our pick of our favourite events in 2019 to help you plan your new year adventures, and our resident Olympian Cassie Patten gives her top tips for motivation to help you achieve your swim goals. And just in case it all gets too much, we look at how to avoid burnout and show you how to strengthen your shoulders and avoid rotator cuff injuries.