Appropriate Flexibility Development for Swimmers Shoulder

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Appropriate levels of flexibility in the rotator cuff and general shoulder region will promote a proper range of motion in all planes of movement to help decrease the likelihood of SS developing (Chang, 2002; Costill, Maglischo, & Richardson, 1992; Johnson, Gauvin, & Fredericson, 2003; Loosli & Quick, 1996; Newton, Jones, Kraemer, & Wardle, 2002; Pink & Jobe, 1996; Pollard & Croker, 1999; Reuter & Wright, 1996; Otis & Goldingay, 2000; Weldon & Richardson, 2001).  This could include steps to enhance flexibility, as well as steps to stop or limit some types of stretches to eliminate or decrease laxity (Baum, 1994).

• Complete a proper warm-up of muscles before any flexibility work is started (Baum, 1994; Loosli & Quick, 1996).
• Avoiding ballistic stretches (Baum, 1994; Costill, Maglischo, & Richardson, 1992; Pink & Jobe, 1996).
• Perform stretches in planes and positions of use, not in random directions (Baum, 1994; Costill, Maglischo, & Richardson, 1992; Johnson, Gauvin, & Fredericson, 2003; Mayo Clinic, 2000).
• Do not overstretch, as often happens when partner-type techniques are used (Baum, 1994; Costill, Maglischo, & Richardson, 1992; Johnson, Gauvin, & Fredericson, 2003; Mayo Clinic, 2000; Pink & Jobe, 1996).
• Hold stretches at a point of mild tension for 12-20 s, release and repeat two additional times (Baum, 1994).
• Utilize strain-counter-strain or muscle shortening to loosen a tight band of muscle, relieving pain and increasing range of motion (Baum, 1994; Counsilman & McAllister, 1986).
• Use range of motion, dynamic stretches, such as pendulum swings (Chang, 2002; Pink & Jobe, 1996).
• Use isolated stretches of the pectoralis, posterior capsule, and latissimus dorsi (Johnson, Gauvin, & Fredericson, 2003; Pink & Jobe, 1996; Weldon & Richardson, 2001).