McLeod - Swimming Anatomy - 2010

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.

Execution

1 . Sitting upright between two 6-inch (15 em) 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

Secondary:Pectoralis major, pectoralis minor, latissimus dorsi

Swimming Focus

This exercise helps to increase the stability of the shoulder joint and to correct postural changes frequently seen in swimmers. It targets the lower fibers of the trapezius, where weakness can lead to shoulder injuries. Strengthening of the lower fibers of the trapezius also helps to correct the forward rounded-shoulder posture common to swimmers.