Are you beginning to experience symptoms similar to those mentioned in Swimmer’s Shoulder, Part I? Not to worry, we can help! The key is evening out the muscle imbalance that is perpetuated by the main swimming strokes as well as life tasks in general (sitting at a desk, studying, etc). What this means is dryland practice is actually REALLY important. During this time, swimmers should focus on stretching the pec major and lats as well as strengthening the muscles between the shoulder blades (periscapular musculature) and improving thoracic mobility. Below you will find examples of stretching, strengthening and mobility drills that will help improve the muscle imbalances and improve resting posture.
DISCLAIMER: It is always best to see a medical professional, ideally a physical therapist, for a proper evaluation and guidance during the initial phase of diagnosis and exercise prescription. Not every instance is the same textbook case!
The Exercises
Pec major stretch
Hold 20 seconds, repeat 3 times on each arm.
Standing with one arm on a door frame approx shoulder height, gently turn your whole body away until you feel a stretch in the front of your chest. Make sure to not let your shoulder pop up/forward. *Tip: move your arm a little higher and you will feel the stretch in a different spot of the muscle. Find the position where you feel the most stretch*
Lat stretch
Hold 20 seconds, repeat 3 times (alternate option is child’s pose).
Standing with your arms overhead on a wall, gently sit your hips back until you feel a stretch along the outside of your shoulder blades. Try and keep your back flat as you sit back. *Tip: you can do one arm at a time and hold on to a pole/door frame to get a deeper stretch*
Prone T’s
10-15 repetitions, repeat 2-3 times
Lay on your stomach on an elevated surface (bench or ball) so that your arms can hang straight down towards the floor. Begin movement by squeezing shoulder blades down and back and lift arms in to a T position with thumbs pointing up towards the ceiling.
Prone Y’s
10-15 repetitions, repeat 2-3 times
Start in same position as prone T’s. Begin movement by squeezing shoulder blades down and back and lift arms in to a Y position with thumbs pointing up towards the ceiling. *Tip: Try not to let your low back arch or use momentum to get your hands overhead.*
Prone Jumping Jacks
10-15 repetitions, repeat 2-3 times
Lay on your stomach on the floor with your arms down by your hips and palms flat on the floor. Begin movement by squeezing shoulder blades down and back and just barely lifting the palms about 2 inches off the floor. Move your arms from your hips to overhead and back down as if you were doing a jumping jack. Try and maintain the squeeze of the shoulder blades and the palms 2 inches above the floor. *Tip: The slower you go, the harder the muscles have to work to control the motion.*
Theraband Pull Aparts
10-15 repetitions, repeat 2-3 times
Standing with a medium resistance band in both hands, begin by pulling the band apart and squeeze shoulder blades together. Arms end in a T position and then slowly return to the start position.
Thoracic Extension Over Foam Roller
Arch back 3-4 times at a couple different levels in the mid-back.
Start by lying on your back with the foam roller horizontal to your spine. Beginning right in between the shoulders, arch back over the roller a few times and then continue to move roller down your back. Stop before you get to the curve in your low back. Expect a couple cracks in your back along the way!
If you are experiencing symptoms similar to the ones mentioned above or would like a musculoskeletal assessment to prevent symptoms like this from popping up, please don’t hesitate to contact our expert team here at FX Physical Therapy. We are here and ready to help!
