McLeod - Swimming Anatomy - 2010

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 linefrom the feet all the way to the top of the head is important.

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