Swimming Focus
Because of the variety of shoulder positions used, this exercise targets most of the muscles that support the shoulder blade (scapular stabilizers). Performing this exercise will help to enhance the stability of the shoulder blade, which will aid in transferring the forces generated by the arms to the rest of the body while swimming and help prevent shoulder injuries.
During the exercise the focus is on squeezing the shoulder blades together and performing small, rapid oscillatory movements with the arms. As endurance improves and you are able to maintain good form while holding each of the three positions for 60 seconds, you can incorporate weights as shown to make the exercise more challenging. These muscles are small, so any weights used should be very light (1.25 to 2.5 lb, or .55 to 1.1 kg, to start) and changes should be made in small increments.
VARIATION
Physioball T, Y, A
Although adding a physioball makes the exercise much more challenging, it more closely mimics the demands encountered while swimming. As in the water, holding the body in a straight line from the feet all the way to the top of the head is important.
Scapular Push-Up
Execution
1. Facedown, support your body weight on your toes and forearms.
2. Holding your body in a straight line, lower your chest while maintaining the shoulder position and allowing your shoulder blades to pinch together.
3. By rolling your shoulders (protraction), push your upper body upward.
Muscles Involved
Primary:Serratus anterior
Secondary:Pectoralis minor
Swimming Focus
The sole target of this exercise is a muscle called the serratus anterior, which is important in keeping your shoulder blade tight against your back. Weakness of this muscle will lead to “winging” of the shoulder blade, a sign that the shoulder blade is not being properly controlled, which in turn increases the risk of shoulder injury. The serratus anterior is also important in rotating the shoulder blade upward when moving overhead, which helps to extend the stroke.
The purpose of performing this exercise from the forearms instead of the hands is to isolate the movements to the shoulder region.
Winging of the shoulder blade.
Scapular Dip
Execution
1. Sitting upright between two 6-inch (15 cm) boxes, position your hands so that they are in line with your torso. Your elbows should be flexed to 90 degrees, which will allow you to rest your forearms on the box.
2. Pushing down, lift your butt off the ground, emphasizing a reverse shrug of your shoulders.
3. Lower back down until you barely touch the ground and repeat.
Muscles Involved
Primary:Lower trapezius
Secondary:Pectoralis major, pectoralis minor, latissimus dorsi
Swimming Focus
This exercise helps to increase the stability of the shoulder joint and to correct postural changes frequently seen in swimmers. It targets the lower fibers of the trapezius, where weakness can lead to shoulder injuries. Strengthening of the lower fibers of the trapezius also helps to correct the forward rounded-shoulder posture common to swimmers.
Internal Rotation With Tubing
Anterior deltoid _______
Pectoralis major _______
Execution
1. Stand sideways 4 feet (120 cm) from a pole with a piece of exercise tubing attached at elbow height. Hold the end of the tubing with the arm closer to it and bend the elbow to 90 degrees.
2. Rotate your hand across the front of your body until it contacts your torso. Keep your forearm parallel to
