Swimming might seem like a low-impact sport, but it demands enormous strength, coordination, and endurance — especially through the shoulders, back, and core.

Repetition in the pool can create muscular imbalances, tightness, and overuse injuries if the body isn’t properly conditioned.

At Propel in Samford, we help swimmers of all ages develop shoulder stability, core strength, and mobility to reduce injury risk and improve efficiency in the water.

With over 5 years of directing Swimming Queensland’s athletic development (or “dry-land training”), Grant Jenkins has a unique ability to help your swimming.

Why Strength and Stability Matter for Swimmers

Each lap in the pool involves hundreds of shoulder rotations and full-body coordination.

Without adequate support from stabilising muscles, joints and tendons are forced to absorb the strain — especially during freestyle, butterfly, and backstroke.

Common swimming-related injuries include:

• Shoulder impingement or rotator cuff irritation

• Lower-back pain from weak core control

• Neck tightness caused by breathing mechanics

• Knee strain in breaststroke from hip imbalances

By strengthening supporting muscles and improving mobility, swimmers can move more efficiently and stay pain-free across long training blocks.

Common Weak Points in Swimmers

Swimmers tend to have:

• Overdeveloped chest and lat muscles

• Weak scapular stabilisers (upper back)

• Limited thoracic spine mobility

• Weak glutes and deep core muscles

At Propel, we design training programs that restore balance — so the entire body contributes evenly to every stroke.

How to Train for Shoulder Stability and Core Strength

1. Scapular and Upper-Back Strength

The shoulder blade (scapula) is the foundation of swimming movement. Strengthening it helps prevent overload on smaller shoulder muscles.
Exercises include:

• Band pull-aparts and face pulls

• Prone Y/T raises

• Seated rows and reverse flys

2. Core Strength and Spinal Control

A strong core connects upper- and lower-body power in the water.
Propel’s programs include:

• Plank variations and side planks

• Dead bugs and bird dogs

• Pallof presses (anti-rotation drills)

3. Hip and Shoulder Mobility

Mobility improves stroke length and reduces strain. Dynamic stretching and band-assisted mobility work are part of every session.

Recovery and Nutrition for Swimmers

Training volume in swimming can be high — especially for juniors and competitive athletes. Recovery helps prevent fatigue-related injuries and maintain muscle performance.

Encourage swimmers to:

• Stretch or use light resistance bands after each session

• Get enough sleep to promote tissue repair

• Maintain hydration (electrolyte balance is crucial for endurance sports)

Local Support: Propel Samford

At Propel, our exercise physiologists and strength coaches understand the unique demands of swimming.
We help athletes:

• Build shoulder stability and postural control

• Improve core strength for stroke efficiency

• Prevent overuse injuries and maintain performance through the season