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3 Prehab Exercises for Swimmers

3 Prehab Exercises for Swimmers Lauren LaPierre Run Tri Bike Magazine

Swimming is a highly repetitive sport that requires continuous reciprocal movement in the same patterns over and over again. This is how the best swimmers remain efficient and fast, but this is also what increases injury rates in swimmers. And due to the time requirements to practice stroke efficiency and form, many swimmers spend an extensive time in the pool. Prolonged time out of gravity actually begins to decrease the tensile force and strength within our body’s structures like bone, connective tissue and muscles. This is very similar to what happens to astronauts in space, which is why they have an intensive strengthening and prehabilitation program to decrease rates of degeneration when on earth or in space.

Swimmers require much of the same in terms of programming. Creating a routine to adjunct your current training plan does not need to be complex or require a bunch of equipment.  Try these three exercises to work on shoulder, low back, and hip stability and strength as these are common areas of injury in swimmers. All you need is a long resistance band with or without handles!

Tabletop Heel Taps

  • Keep core tension throughout this exercise. Low back should remain flush with the ground. 

Quadruped Hip Extension

  • Movement should be isolated at the hip joint. Low back should remain neutral and not extend during this exercise. This will limit the range of motion BUT will increase activation at your glute. 

Short Seated Alternating Rows

  • Be sure to sit fully onto your sit bones in this exercise and slightly lean your torso back to engage your core. You should feel one shoulder blade push away from midline as the other pulls back towards your spine, keeping your eyes gaze forward. 

These three prehabilitation exercises will help you avoid injury and that will keep you improve your swimming.

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Lauren LaPierre Doctor of Physical Therapy Run Tri Bike Magazine

Lauren LaPierre is a trained Doctor of Physical Therapy, practicing since 2017. She completed her bachelors of science in kinesiology within three years, graduating summa cum laude from the University of Rhode Island in 2014. Lauren then went on to complete her doctorate in physical therapy, also at the University of Rhode Island, graduating with a 3.6 GPA in 2017. Lauren has over a decade of personal running experience. Competing throughout high school and later for the University of Rhode Island as a Division I athlete. She has since become a two time Boston marathon qualifier and NYC marathon qualifier. Combining her love for the human body and athletics has allowed her to work with a diverse group of athletes including runners, swimmers, cyclists, weight lifters and rock climbers of all levels. Originally from Cumberland, RI, Lauren has also had the opportunity to return to her high school cross country/track team as an assistant coach. Through her own personal journey as an athlete, Lauren has grown her professional career working with like-minded clientele. Utilizing breathing restoration, functional movement and hands on techniques, Lauren strives to provide progressive training in order to reduce pain and optimize performance in daily life and/or athletics. Lauren’s mission is to provide her clients with body awareness, knowledge and efficiency in order for them to perform at their best and avoid future injury.