Swimming Shoulder Stability
LOWER TRAPS AND SERRATUS: ARE THEY IN YOUR WORKOUT ROUTINE?
The lower trapezius and serratus anterior have the job of controlling your shoulder blade. No matter what movement you are performing in the water these two muscles are working to make sure your shoulder blade is in the perfect position. The lower trapezius runs between the inner border of the shoulder blade and the centre line of your spine. It’s action is to rotate the shoulder blade upward as the arm moves over head. The serratus anterior runs from the underside of the shoulder blade around to the ribs under the armpit. The action of the serratus anterior also helps to rotate the shoulder blade upward.
Without the lower traps and serratus anterior remaining strong and doing this job the shoulder blade may not be held stable in the optimal position. This means it is likely that the action of the big muscles of the shoulder (pecs, lats etc.) may become inefficient. There is also the danger that poor shoulder blade position may lead to injury of the rotator cuff, biceps tendon, or neck.
Having good strength and endurance in theses muscles allows an efficient stroke and minimises the chances of time off with injury.
Lower trapezius / Serratus AnteriorAdding a couple of simple drills to your workout sessions can be enough to ensure you shoulder blade is strong and stable throughout your entire training week.
FOCUS ON SHOULDER BLADE STABILITY
Can you do this?
Instructions: Stand with your elbows at shoulder height and bent to right angles. Ask someone to watch you from the back as you rotate your arm so that your palm faces the floor and back up again so the fingers point to the roof. Do this movement at a rate of 1 per second and continue for about 1 minute.
Interpretation: If your partner notices any of the following then your shoulder stability could be improved:
- your shoulders creep up towards your ears
- your shoulder blades pop off your rib cage or move around a lot
- you elbow moves up/down or forwards/backwards in space
- your head / neck moves a lot during the test
- one side looks different from the other during the test
- you cannot continue for the entire minute
Self Help
To improve swimming performance and reduce injury risk it is important to perform these exercises for 3 sets of 30 seconds to 1min at least 3-4 times per week.
Wall Lower Traps
Aim: To strengthen shoulder blade rotators during shoulder movement.
Start: As Shown. Activate deep abdominal wall. Set the shoulder blade without tensing lat muscles.
Action: Raise arms slowly. Keep tension in shoulder blades.
Ball Bouncing on wall
Aim: To improve control and endurance of the shoulder and trunk.
Start: Place ball on the wall above head height, your elbow should be at eye level.
Action: Bounce the ball on the wall, maintaining shoulder blade position. Feel the rib cage muscle (serratus anterior) contract.
If you want to find out if your shoulder blade stability needs work call (07) 3856 5566 for an individual assessment with one of our physiotherapists.
Also, check out other info sheets for swimmers including:
