Muscle Balance For Swimmers Shoulders By Mat Leubers

Lie face down on the mat.

Muscle balance for swimmers shoulders by mat leubers.

Instead of getting muscles to relax it s actually getting muscles to tighten and contract properly. When you are swimming laps you are working your muscle strength and endurance flexibility of the upper and lower body your cardio respiratory system and your mental focus and endurance. Breath steady as you hold the pose reclining your head back. The shoulder joint tends to be unstable and needs a proper balance of strength to keep the head of the humerus arm bone centered in the glenohumeral joint socket.

These areas frequently become tight when swimmers kick too much or lack the upper body or core strength to balance the lower body s efforts. Swimmers can do some simple shoulder exercises to maintain strength balance in the rotator cuff shoulder girdle area every day with stretch cords or barbells if desired. Get more extension from your core for a more powerful serve. This pain and its underlying cause is often associated with swimming freestyle and seems to occur most often in the swimmer s anterior shoulder region but could also occur in other shoulder regions when reported by swimmers this pain or injury is often termed swimmer s shoulder ss.

To give it a try lie face down on a mat with your arms at your sides and depending on your core strength and the flexibility of your spine lift your head neck and shoulders. Swim coaches frequently encounter swimmers complaining of shoulder pain in one or both of their shoulders. Swimming exercises for land page 02 you can make a strong argument that swimming is one of the best total body workouts. My specialist ian used the analogy of a stable tent structure with four straight rods versus one with three good rods and a broken one.

This can help prevent shoulder injury. When swimmers have shortened tight pectoralis muscles some of the issues that may occur are poorly rounded shoulders glenohumeral joint dysfunction numerous breathing dysfunctions and even. A stronger core naturally increases balance and many pilates exercises specifically focus on balancing in standing seated and other positions. Keep your spine long with a slight extension in the upper body and your shoulders stabilized.

An additional area to be aware of is muscle balance thanks for the reminder mikey 810. The pose can be repeated four to five times with a few seconds hold. Strong shoulder girdle muscles can help improve shoulder stability and function enabling a swimmer to increase stroke tempo or distance with less potential for injury. Reynolds is also a proponent of the pilates swimmer exercise.

Lift up the front torso keeping the legs and feet flat on the mat. The gluteal and piriformis muscles span the back of the hips and the quadriceps muscles run along the thigh. The idea is that in doing so these muscles provide stability.