Natación: Como prevenir la lesión más común

If you're a creative thinker or a visionary swimmer who loves making learning fun, artistic, and transformative, join our community to redefine the way people experience the water. https://skillswimming.com/members-sub... This is your body while you're on your phone. This is your rotator cuff while you're in this position. I'm not saying your phone caused your shoulder pain; I'm saying it's probably making things worse. Most swimmers have strong upper front body muscles, and we rarely work on our back muscles, especially around the scapular muscles. This creates an imbalance in the shoulder. More specifically, it causes the shoulder to tilt forward while you're resting, working on the computer, and especially on your phone. Here's a quick test you can do to see if your front muscles, like the pectoralis major and pectoralis minor, are tight. Stand up straight and let your arms relax. Now make fists except for your thumb. Make sure you're relaxed and see where your thumbs are pointing. If they're pointing inward, you most likely have a muscle imbalance. Your normal body position is for your thumbs to point forward. Also, if you're always hunched over, it's also a sign of weakness in your upper back muscles. If you sleep on your side, you're also extending your scapular muscles and shortening your pectoral muscles. So what can you do? Some of the points I'll give you are more for prevention than for treating injuries. Therefore, if you have a shoulder injury, I suggest you talk to your doctor and do your own research. In my experience, understanding and continuing to research the injury on your own is an extremely important part of recovery. Just make sure your sources are credible. The first thing you should do is stretch. To release some of those tight muscles, one of the best things you can do is stretch. To stretch your pectoralis major, lean against a wall and place your elbow in a 90-degree bend. Then turn to the other side as if you were looking back. You'll feel a little more stretch if you turn your head to the other side like this. The muscle we really want to stretch is the pectoralis minor. This is probably the one that gets contracted the most, as it plays a large part in each stroke and we generally don't stretch it. Stretching it is very similar to the pectoralis major, but this time raise your arm a little higher. Try to squeeze your shoulder blades together, and for more intensity, try looking to the opposite side. Hold each stretch for 30 to 50 seconds. Another stretch you can do is lie down with a foam roller or even a pillow between your shoulder blades, cross your hands behind your head, and try to lower your elbows. This will stretch a lot of your upper body muscles. Now think about how much you contract these muscles and how much time you spend with poor posture. So yes, you won't fix this problem once for 30 seconds. You should do this at least daily, or even two or three times a day if your muscles are very tight for about two or three weeks. If it hurts a lot, it means it's too tight. But don't push it; just make gradual improvements in your mobility and flexibility and embrace the pain. There's no way around it. The other thing you should do is strengthen the muscles that attach to the shoulder blade. These muscles protect your shoulder by keeping its joint in place. So there are three movements you can do to strengthen them. The first is this: just make sure your elbow doesn't move away from you. In fact, it should be touching your body at all times. If you don't have a resistance band, you can do it with a weight on a bench. The second exercise is similar, but with your arm at 90 degrees. Again, make sure your elbow isn't moving. The last is this: Keep your arms straight and spread them apart using your back muscles. Remember that most swimmers have had or will have a shoulder-related injury, which is one of our biggest obstacles. So be smart and prevent it before it happens to you. If you like this video, share it with someone and subscribe if you want to see more in the future. See you in the next video! Swim fast! Swordfish Training Program: https://skillswimming.com/es/pez-espada/ NT Skills Store: https://skillswimming.com/tienda-de-n... Instagram:   / natacionskillsnt   Facebook:   / natacionskillsnt   Swim fast!