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Swimmers tend to develop muscular instability that causes shoulder pain. This can be prevented by using proper swimming technique and by working to achieve balance between the muscles and other structures of the front and back of the shoulder. Common swimmer's stretches can overstretch the anterior (front) capsule of the shoulder. Use exercise resistance bands to help balance the shoulder joint. Loop a resistance band around a post, hold one end in each hand, then pull back with a rowing motion, pulling your shoulder blades together. External rotation with bands will strengthen the rotator cuff of the shoulder.