Today I want to share a few exercises for improving the motor coordination and durability of a swimmer’s shoulder. While there is a lot more to a complete shoulder care program ( thoracic spine mobility, tissue quality, breathing, core stability etc.) this post will focus on durability from a motor control as well as strength perspective.
A commonality shared amongst swimmers and triathletes is the tendency to be lattisimus dorsi, pectoral, and rhomboid muscle dominate. Perhaps not always from a pure strength standpoint, but certainly from a pattern overload and neural stimulus one. Swimming, pull ups, swim benches, and horizontal rowing all heavily recruit the lat. and rhomboid. It’s important to acknowledge that these muscles, while important for force production when pulling, can hinder a relaxed recovery and hand entry if over- facilitated. Furthermore, it’s quite common for athletes to experience pain and various impingement syndromes during the overhead phase of a swim stroke.
This is not a complete solution for the overhead athlete
Excessive focus on retraction and depression of the shoulder blades via rows and the like has the potential to impede fluid motor control of scapular upward rotation when raising the arm overhead. During overhead activity, it’s important to maintain the path of instantaneous center of rotation inside of the shoulder joint. This dynamic “joint centration” is achieved through scapular upward rotation and the combined reflexive efforts of the rotator cuff muscles. Refer to this previous post for more on the importance of Scapula Rotation. In addition to encouraging scapular upward rotation, it’s important to focus on achieving and maintaining a posterior tilt throughout movement, not simply during fixed postures.
arm overhead should = active scapular upward rotation
If the muscles and motor programming responsible for upward rotation and posterior tilt are inhibited, injured, or are weaker than their downwardly pulling counterparts, then shoulder issues can arise. This 2011 observational study of 78 swimmers noted altered movement in scapulo-humeral rhythm over the course of a swim training session in 82% of it’s asymptomatic participants. To ensure that my athletes have adequate upward rotation control, strength and endurance I use exercises that emphasize the position of, well, upward rotation.
Before perusing exercise, it’s important to check an athlete’s ability to both actively and passively flex the shoulder 180 degrees overhead. Once an athlete has demonstrated proficiency in the desired thoracic and trunk positioning combined with sufficient flexion and scapular upward rotation, then we progress and challenge the ability to maintain those efforts.
Here are a few mini band exercises that can be used as a warm up or as a foundation for progressing overhead control. <note: can be done without a resistance band>
The face pull with external rotation is a great exercise for encouraging and strengthening mid-range upward rotation as well as posterior tilt. With the arms abducted 90 degrees and focusing on external rotation, the often over dominant latissimus dorsi is forced into a position of mechanical disadvantage. This allows for better recruitment of the muscles contributing to upward rotation and posterior tilt.
Overhead shrugs are an easy exercise to incorporate to strengthen and encourage the position of end range upward rotation. The shrug will aid in strengthening the upper trapezius which can often be over dominated by the latissimus dorsi. With a kettle bell or dumbbell held fully flexed and extended overhead you simply shrug and elevate the shoulder blade. Be certain to avoid any compensatory side bending or protruding of the head and neck. It’s important to focus on the eccentric lowering of the weight. Oftentimes an overly active lat. and rhomboid will want to pull the shoulder blade down much like a rubber band under tension. Be sure to slowly lower the weight and maintain control over the full range of motion while keeping a firm grip.
A bottoms up kettle bell press allows you to train complete scapular upward rotation. With the kettle bell held in the inverted bottoms-up position, the emphasize is shifted from strength to one of more stability. This allows you to safely use lower weights and still get a big effect will training upward rotation. Like the overhead shrug, be sure to slowly lower the weight.
Bottoms up press
The overhead carry or ‘waiter’s walk’ challenges the athlete to statically control upward rotation while the rest of the body moves dynamically below them. Maintain tall posture and keep the elbow fully extended. To increase the grip challenge and reflexive rotator cuff demand, hold a kettle bell in the bottoms up position.
If you’re a swimmer or triathlete with a history of nagging shoulder issues, perhaps you might want to try laying off the rows, chin ups, and lat pull downs for a bit and focus on improving your upward rotation. If you or an athlete have overly active upper trapezious muscles and the tendency to shrug inappropriately during exercises, then this approach may not be well suited.
For more information on approaching the swimmer’s shoulder check out The Shoulder: What every swimmer should know. blog serries For more information about the Strength Training Studio programs and services offered in Waltham, MA – check out the home page www.saycoperformance.com
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