The exercise described here is a modified version of the military press motion performed in traditional weight lifting. The traditional version is usually performed with the dumbbells held in the “stick ’em up” position, with the palms rotated outward. Swimmer should avoid this position because it can place undue stress on the shoulders and could be detrimental when combined with the stress already present from the yardage load in the water.
SAFETY TIP
Because of the overhead nature of the exercise, young swimmers who may not have the strength and coordination to control the movement should not perform it. If you are currently experiencing shoulder pain or have a recent history of it, you should follow the 90/90 rule when performing this and other upper-extremity exercises. The 90/90 rule states that you should avoid dropping your shoulder below 90 degrees of abduction or flexion and avoid flexing your elbow more than 90 degrees.
Bent-Over Reverse Dumbbell Fly
Execution
1. Standing with a flat back, bend forward at your waist until your back is near parallel to the ground.
2. With your arms hanging, hold the dumbbells so that your palms face in.
3. Keeping your arms straight, raise the dumbbells in an arcing motion until your elbows are level with your shoulders.
4. Resisting gravity, slowly return to the starting position.
Muscles Involved
Primary:Rhomboid major, rhomboid minor, posterior deltoid
Secondary:Trapezius, infraspinatus, teres major, teres minor
Swimming Focus
This exercise can have two points of emphasis depending on the weight of the dumbbell used. Using lighter weights allows you to concentrate more on pinching the shoulder blades together at the end of the exercise, thus focusing on recruiting the rhomboid major and rhomboid minor. This is an effective way to target the rhomboids to improve their role as a dynamic stabilizer of the shoulder blades, which in turn will increase the foundational strength of the shoulder blades and decrease the risk of injury. As the weight increases, the emphasis shifts from the rhomboids to the posterior deltoid along the back of the shoulder. Targeting either of these muscle groups with this exercise will transfer to strengthening the recovery phase of breaststroke and butterfly, as well as contribute to the initial portion of the recovery during freestyle.
SAFETY TIP
Be sure to keep your head in line with your back when performing this exercise. Lifting your head will lead to arching of the low back, and dropping your head will cause rounding of the upper back. Either motion can place unnecessary stress on the low to mid-back.
Prone T, Y, A (Blackburn)
Execution
1. Lying facedown, slightly arch your upper back and lift your shoulders off the ground.
2. In a T position with your thumbs pointing to the ceiling, oscillate your hands up and down for 30 seconds.
3. Switching to the Y position with your palms down, oscillate your hands up and down for 30 seconds.
4. Finish with your hands down by your sides forming an A. With your palms up, oscillate your hands up and down for 30 seconds.
Muscles Involved
Primary:Rhomboid major, rhomboid minor, infraspinatus, teres major, teres minor, supraspinatus, trapezius
Secondary:Anterior deltoid, middle deltoid, posterior deltoid
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