Free Assessment Tool
Swimmer’s Shoulder Screen
A guided self-assessment to help you understand your shoulder health, identify areas of concern, and take the right next step.
Before You Start
This screen takes about 10 minutes. You’ll move through four sections covering spine mobility, shoulder range of motion, strength, and special tests. For each test, you’ll receive a green, yellow, or red result.
- No equipment needed, just a wall and floor space
- Perform each test on both sides where applicable
- Stop any test that causes sharp or significant pain
- This is a screen, not a diagnosis. It helps guide your next step.
Section 1 of 4
Spine Mobility
Thoracic spine mobility directly impacts shoulder function in swimmers. Limited thoracic movement forces the shoulder to compensate, often leading to pain and impingement.
Thoracic Rotation, Right
Sit in a chair with your arms crossed over your chest. Keeping your hips facing forward, rotate your upper body to the right as far as you can. Compare the motion to the other side.
Thoracic Rotation, Left
Same position. Rotate your upper body to the left as far as you can. Note any difference from the right side.
Thoracic Extension
Sit in a chair with your hands behind your head. Gently arch your upper back over the back of the chair. You should feel a stretch through your mid-back, not your lower back.
Thoracic Lateral Flexion, Right
Standing with arms at your sides, side-bend your upper body to the right without leaning forward or backward. Note how far you can go and whether it’s comfortable.
Thoracic Lateral Flexion, Left
Same movement, now side-bending to the left. Compare to the right side.
Section 2 of 4
Shoulder Range of Motion
Active range of motion tells us how well your shoulder moves under its own control. Limitations here often show up as compensations in the water and eventually as pain.
Shoulder Flexion
Standing tall, raise your arm straight in front of you and overhead as far as you can. Your arm should reach close to your ear without arching your back. Test both sides.
Shoulder Extension
Standing tall, reach your arm straight behind you as far as you can without leaning forward. You should be able to reach roughly 45 to 60 degrees behind your body. Test both sides.
Shoulder Abduction
Standing tall, raise your arm out to the side and overhead. Your arm should reach close to your ear in a smooth arc without hiking your shoulder up. Test both sides.
Shoulder Adduction
Bring your arm across your body at shoulder height, reaching toward the opposite shoulder. Note any pinching in the front or top of the shoulder. Test both sides.
External Rotation, Arm at Side (0°)
Stand with your elbow bent 90° and tucked against your side. Rotate your forearm outward, away from your body, keeping your elbow pinned to your side. Test both sides.
External Rotation, Arm at 90° Abduction
Raise your arm out to the side with your elbow bent 90° (like a goalpost position). Rotate your hand upward and back as far as you can. This is a key position for the catch phase of swimming. Test both sides.
Internal Rotation, Arm at Side (0°)
Stand with your elbow bent 90° and tucked against your side. Rotate your forearm inward, across your body, keeping your elbow pinned. Test both sides and compare.
Internal Rotation, Arm at 90° Abduction
From the goalpost position (arm out to the side, elbow bent 90°), rotate your hand downward and forward as far as you can. Test both sides.
Section 3 of 4
Shoulder Strength
These prone hold tests assess your shoulder’s ability to sustain force in positions that matter for swimming. They reveal endurance deficits and side-to-side imbalances that often go unnoticed.
Prone I’s, Shoulder Flexion Hold
Lie face down on the floor (or hanging off the edge of a bed). Raise both arms straight overhead (thumbs up) in line with your body, forming an “I” shape. Hold as long as you can with good form. Stop when your arms drop or your back takes over.
seconds
Prone T’s, Shoulder Abduction Hold
Same starting position. Raise both arms straight out to the sides (thumbs up), forming a “T” shape. Hold as long as you can. Note any difference in difficulty compared to the I’s.
seconds
Prone W’s, Shoulder External Rotation Hold
Same starting position. Bend your elbows to about 90° and squeeze your shoulder blades together while rotating your hands upward, forming a “W” shape. Hold as long as you can.
seconds
Section 4 of 4
Special Tests
These tests help identify specific patterns that are common in swimmer’s shoulder. A positive result doesn’t mean something is broken. It means there’s an area that would benefit from targeted attention.
Empty Can Test
Raise your arm to about 90° out to the side, angled slightly forward (about 30°). Turn your thumb downward as if emptying a can. Try to hold this position while someone gently pushes down, or simply note if holding this position reproduces pain. Test both sides.
Hawkins-Kennedy Test
Raise your arm in front of you to 90° with your elbow bent 90°. Using your other hand, gently rotate your forearm downward (internally rotating your shoulder). Note any pain in the front or top of the shoulder. Test both sides.
Painful Arc Test
Slowly raise your arm out to the side from your hip all the way overhead. Note if there’s a specific arc of motion (usually between 60° and 120°) where you feel pain, with the pain easing above and below that range. Test both sides.
Resisted External Rotation
Stand with your elbow bent 90° at your side. Press the back of your hand outward against a wall or doorframe and hold for 5 seconds. Note if the shoulder feels weak compared to the other side, or if this reproduces pain. Test both sides.
Repeated Joint Position Test
Close your eyes. Raise your arm to a specific position (like 90° out to the side), then lower it. Try to return to the exact same position 5 times in a row. Have someone watch, or film yourself. Note if your ability to find the position worsens with each repetition.
“Dead Arm” Feeling
Think about your recent training. Do you experience a sensation of your arm feeling “dead,” heavy, or like it momentarily loses power, especially during or after overhead movements in the water?
Overhead Carry Test
Fill a cup or small bottle with water. Hold it overhead with a straight arm and walk 20 steps slowly. Can you keep the cup steady and level without pain, shaking, or compensation? Test both sides.
Your Shoulder Screen Results
Here’s what your screen revealed across all four sections.
Recommended Next Step
The Shoulder Reset
A 4-week structured program built specifically for swimmers working through shoulder pain. Reduce pain, restore function, and keep training.
- Reduce shoulder pain without stopping training
- Restore range of motion and control
- Build resilience to prevent recurrence
- Built by a physical therapist who specializes in the sport
Important: This screen is an educational self-assessment tool, not a medical diagnosis. If you are experiencing significant pain, instability, or loss of function, please consult a qualified healthcare professional before beginning any training program. This tool is designed to help guide your training decisions, not replace clinical evaluation.
