3 Essential Shoulder Exercises for Swimmers
/The demands of competitive swimming require robust shoulder mobility, endurance, and power. The repetitive motions of the competitive strokes can stress the shoulder complex, emphasizing the need for well-rounded strength training outside the pool. Here, we discuss three crucial shoulder exercises that every swimmer should incorporate into their regimen.
Prone Trap Raises with Dumbbells on Incline Bench
How to:
Lie face down on an incline bench with a dumbbell in each hand, arms hanging straight down.
Neutral spine and neck.
With palms facing down like you are swimming, raise the dumbbells laterally to shoulder height. Imagine your shoulder blades moving first, followed by the arms.
Lower them slowly back to the starting position and repeat.
Benefits:
Scapular Stability: The lower trapezius muscle, which this exercise targets, plays a significant role in upward rotation of the shoulder blade. For swimmers, enhanced upward rotation can lead to better overhead position during strokes and decreased risk of swimmers shoulder related injuries.
Improved Muscular Balance: The repetitive strokes and patterns of swimming can sometimes lead to muscular imbalances. This exercise promotes the opposite motion, countering potential muscular imbalances
Injury Prevention: Regularly strengthening the trapezius muscles, posterior shoulder, can reduce the risk of common overuse injuries in swimmers, like swimmer’s shoulder.
2. Prone External Rotation Overhead Reach with Weight Plates on an Incline Bench
How to:
Lie face down on an incline bench with a dumbbell in each hand, arms hanging straight down.
Keep the neck neutral.
With palms facing down like you are swimming, raise the dumbbells laterally to shoulder height, squeezing the shoulder blades together.
Lower them slowly back to the starting position and repeat.
Benefits:
Scapular Stability: The trapezius muscle, which this exercise targets, plays a significant role in stabilizing the shoulder blades. For swimmers, enhanced scapular stability can lead to better arm positioning during strokes and decreased injury risk.
Improved Posture: Swimming can sometimes lead to a rounded shoulder posture. This exercise promotes the opposite motion, countering the forward-leaning position and promoting better posture.
Injury Prevention: Regularly strengthening the upper trapezius can reduce the risk of common overuse injuries in swimmers, like swimmer’s shoulder.
Prone External Rotation Overhead Reach with Weight Plates on an Incline Bench
How to:
Lie face down on an incline bench holding a light weight plate in each hand, elbows bent at 90 degrees.
Keeping your elbows bent, begin by externally rotating the shoulders, lifting your hands to the ceiling, then press the weight forward in a Y-formation.
Return to the starting position and repeat.
Benefits:
Full Shoulder Activation: This exercise demands multiple shoulder movements: external rotation and overhead reach. This combination activates various muscle groups, enhancing overall shoulder strength and endurance.
Enhanced Mobility: The overhead reach improves range of motion and strengthens the shoulder muscles in a manner similar to the arm’s overhead motion during the competitive swimming strokes. This can lead to improved stroke efficiency.
Rotator Cuff Health: The external rotation component strengthens the small but essential rotator cuff muscles, which are crucial for shoulder health and function in swimmers, particularly countering and improving the internal rotation of a high-elbow catch.
3. Dynamic Downward Dog from an All Fours Quadruped Position
How to:
Start on all fours in a tabletop position with wrists aligned under shoulders and knees under hips.
Push through your hands and lift your hips up and back, straightening your legs and arms to form an inverted V or a downward dog position.
Return to the quadruped position and repeat.
Benefits:
Shoulder and Spine Mobility: Transitioning between these two positions promotes upward rotation of the shoulder blade improving overhead position, and mobility of the hips, and ankles.
Enhanced Proprioception: This exercise challenges body awareness and control, which is crucial for perfecting swimming techniques and coordination.
Core Activation: The dynamic motion between the two positions engages the core, teaching swimmers to activate their core muscles during strokes for better stability and power
Swimming is a comprehensive sport that necessitates specific training to enhance performance and reduce injury risk. Incorporating these three shoulder exercises can offer swimmers a robust and balanced shoulder complex, ensuring they're not only powerful in the water but also protecting their shoulders for the long haul.
Remember always to consult a coach familiar with swimming mechanics and complimentary dryland exercises before starting any new exercise regimen. Proper technique in the water, and strength in the gym is paramount to developing strong resilient shoulders for a lifetime of swimming!