Beverley Barracudas’ dryland training coach, Neil Thompson, focuses on exercises to support two of the hardest-working joints used in swimming – the shoulders.
Over time, endurance sports involving continuous repetitive movements such as running and swimming can cause imbalances within the body which in turn can lead to niggles, pain and frustrating missed training time. In runners this can be ‘runner’s knee’ and with swimmers ‘swimmer’s shoulder’.
Whilst general strength work such as rows can help strengthen up the bigger muscles in the upper body, it is also necessary to work the smaller muscles around the shoulder with an aim of addressing these issues.
The shoulder is a very mobile joint designed to move in all directions and the exercises below if regularly performed (2 – 3 times a week) can help to strengthen the shoulder in all planes of movement.
The first volume (number of reps) of the first 5 exercises should be built up over a period of time before moving on to the last 2. Use a very light band initially and build up the the number of reps over time.
Please note that any swimmers who already have shoulder issues should always check with a physio before starting a re-hab programme.
Scapular stabilisation
Exercise 1: Scapular push-up
2 x 10 – 15 reps (Start at 10 and over time increase to 15)
- Initially this exercise should be performed against a wall or raised surface before moving to the floor as strength is gained.
- Start out in the top of a push-up position with a straight line from your shoulders to your ankles.
- Keeping your arms straight squeeze your shoulder blades together. As you do this your chest should move marginally towards the floor. As in a full press-up your back should stay straight.
- Return to the starting position and repeat with the arms staying long throughout.
Exercise 2: Banded scapular row
2 x 10 – 15 reps (Start at 10 and over time increase to 15)
- Attach the band to a secure external anchor point.
- Holding the arm up at shoulder height, squeeze the shoulder blades together whilst keeping the shoulders down and the arm straight.
- The band will pull towards the athlete.
- Return to start position and repeat for the required number of reps.
Shoulder strengthening
Exercise 1: Banded pull apart
2 x 10 – 20 reps (Start at 10 and over time increase to 20)
- Take the band with an overhand (knuckles up) grip with arms fully extended at shoulder width and height.
- In a controlled manner pull the band apart by concentrating on squeezing the shoulder blades together.
- Hold the fully extended position for a second or two before slowly returning to start position.
Exercise 2: Banded external rotation
2 x 10 – 20 reps each side (Start at 10 and over time increase to 20)
- Place a rolled up towel under the right arm.
- Hold the band in the left arm.
- Keeping the towel squeezed into the side and shoulder blades retracted, rotate the right arm outwards from the midline of the body.
- Hold the fully extended position for a second or two before slowly returning to start position.
Exercise 3: Banded internal rotation
2 x 10 – 20 reps each side (Start at 10 and over time increase to 20)
- Attach the band to a secure external anchor point.
- Place a rolled up towel under the right arm.
- Keeping the towel squeezed into the side and shoulder blades retracted, rotate the right arm inwards towards the midline of the body.
- Hold the fully extended position for a second or two before slowly returning to start position.
Advanced exercises
Exercise 4: Banded ‘Draw the Sword’
2 x 10 – 12 reps each side
- Hold the band in the left arm.
- Keeping the right arm long, pull the band up and across the body to end in a wide overhead position with palms facing forward.
- Hold the fully extended position for a second or two before slowly returning to start position.
- 2 x 10 – 12 reps.
Exercise 5: Banded external rotation at 90’
2 x 10 – 15 reps each side
- Attach the band to a secure external anchor point.
- Hold the arm up at shoulder height whilst squeezing (setting) the shoulder blades.
- Keeping the arm up rotate from the shoulder so that the fist ends up pointed towards the ceiling.
- Hold the fully extended position for a second or two before slowly returning to start position.
Building an effective programme
To sum up, an effective shoulder strengthening programme will involve working the joint through all ranges of movement. This will ensure that all the smaller muscles of the shoulder are strengthened sufficiently to enable the joint to work through 1000s of repetitive movements in the pool.
An effective programme would look something like the one below.
After completing this cycle the intensity of the exercises could be increased, for example by completing the scapular push-ups on a lower surface (with the aim eventually to work from the ground) and by increasing strength of the resistance band. (It should be noted that smaller muscles are being activated here, though, so the band should never become so heavy that the intended muscles are not strong enough to work the band.) Also at this point the two remaining exercises can be mixed into the programme.