Online edition of India's National Newspaper
Saturday, Oct 14, 2006
Google



Metro Plus Thiruvananthapuram
Published on Saturdays

Features: Magazine | Literary Review | Life | Metro Plus | Open Page | Education Plus | Book Review | Business | SciTech | Friday Review | Young World | Property Plus | Quest | Folio |

Metro Plus    Bangalore    Chennai    Coimbatore    Delhi    Hyderabad    Kochi    Madurai    Mangalore    Puducherry    Tiruchirapalli    Thiruvananthapuram    Vijayawada    Visakhapatnam   

Printer Friendly Page Send this Article to a Friend

Prevention is better than cure

Follow the right methods to avoid injuries

A competitive swimmer's shoulders rotate hundreds of thousands of times a week. Naturally, this makes them more prone to injury than spin bowlers. Shoulder exercises are essential for building up muscles that can bear the workload of a competitive swimmer.

However, there are other aspects to avoiding shoulder injuries. Good technique, for example. If your technique is not right, and if your body does not slice the water with minimum drag, you will force your shoulders to do what your legs and abdominal muscles ought to be doing. So, get a swimming coach to review your swimming technique, if you want faster pool times and fewer shoulder injuries.

The following shoulder exercises are best done after a regular swimming session. Swimming with fatigued muscles is more likely to cause injury.

The push-up, that old staple of gyms, sadistic military trainers and the high school coach, is still one of the best shoulder-building exercises for a swimmer.

The palms should be shoulder-width apart; keep your abdominal muscles taut throughout. Do 3-4 sets of 15 repetitions each.

Shoulder lifts

The shoulder lift with dumbbells in hand is a great exercise for the deltoids. Hold a dumbbell in your hand, with the arm 30 degrees forward, with your palm facing forward. Now spread your arm sideways, reaching shoulder height. Repeat with the other arm. Do 3-4 sets of 15 repetitions each. Start with the smallest weights. It is better to exercise correctly with small weights than to "cheat" with bigger weights.

The press-up, on parallel bars or on the arms of a sturdy chair, will build up the shoulder muscles as well as the triceps (the muscle on the back of the arm).

This is a very difficult exercise if done correctly. Keep your legs stretched out straight and resting on the floor during the exercise. Avoid using your legs to leverage your weight off the floor.

Other shoulder exercises include rowing motions and the pull-up.

If shoulder exercises are done right after a swimming session they require very little warm-up.

These exercises are not a good idea if you are injured. None of these exercises will overcome or compensate for the effects of poor swimming technique.

RAJIV M

Printer friendly page  
Send this article to Friends by E-Mail



Metro Plus    Bangalore    Chennai    Coimbatore    Delhi    Hyderabad    Kochi    Madurai    Mangalore    Puducherry    Tiruchirapalli    Thiruvananthapuram    Vijayawada    Visakhapatnam   

Features: Magazine | Literary Review | Life | Metro Plus | Open Page | Education Plus | Book Review | Business | SciTech | Friday Review | Young World | Property Plus | Quest | Folio |


The Hindu Group: Home | About Us | Copyright | Archives | Contacts | Subscription
Group Sites: The Hindu | Business Line | Sportstar | Frontline | Publications | eBooks | Images | Home |

Comments to : thehindu@vsnl.com   Copyright 2006, The Hindu
Republication or redissemination of the contents of this screen are expressly prohibited without the written consent of The Hindu