Exercises to Establish Muscle Balance for Swimmers Shoulder

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To decrease instability issues and increase strength and muscle endurance that can result in impingement and SS, specific exercises can be performed to develop balanced-strength in the scapula’s stabilizers and the shoulder’s rotator cuff (Bak, 1997; Bak & Fauno, 1997; Baum, 1994; Chang, 2002; Costill, Maglischo, & Richardson, 1992; Johnson, Gauvin, & Fredericson, 2003; Koehler & Thorson, 1996; Loosli & Quick, 1996; Mayo Clinic, 2000; Newton, Jones, Kraemer, & Wardle, 2002; Pink & Jobe, 1996; Pollard & Croker, 1999; Reuter & Wright, 1996; Tuffey, 2000; Otis & Goldingay, 2000; Weisenthal, 2001; Weldon & Richardson, 2001).  Many methods could be used to develop balanced strength.  Exercises to consider for specific strengthening in these areas include:

• Use elastic band, elastic tubing exercises, or dumbbell exercises, focused on the rotator cuff and scapular stabilizers, to include internal and external rotation; shoulder flexion, abduction, extension, and retraction (Bak & Fauno, 1997; Baum, 1994; Chang, 2002; Costill, Maglischo, & Richardson, 1992; Johnson, Gauvin, & Fredericson, 2003; Koehler & Thorson, 1996; Loosli & Quick, 1996; Newton, Jones, Kraemer, & Wardle, 2002; Pink & Jobe, 1996; Pollard & Croker, 1999; Reuter & Wright, 1996; Tuffey, 2000; Otis & Goldingay, 2000; Weisenthal, 2001; Weldon & Richardson, 2001).
• Use push-ups with a plus progressed to three sets done to fatigue (Johnson, Gauvin, & Fredericson, 2003; Pink & Jobe, 1996).
• Perform strengthening exercises after a swimming workout to avoid fatiguing the rotator cuff which could lead to injury (Johnson, Gauvin, & Fredericson, 2003).
• Include body-core strengthening work to help build balanced strength through the entire kinetic chain (Johnson, Gauvin, & Fredericson, 2003; Newton, Jones, Kraemer, & Wardle, 2002).

It is possible to use certain methods in training to decrease the potential for SS developing in athletes.  Using these methods should also allow an athlete to recover more quickly from an episode of SS as they would be generally hardened against the injury, and the physical structures in place should be more resistant to advancement of the problem.

There are varieties of coaching tools and methods that could be employed to limit or prevent SS.  These methods probably work best when considered as a whole, or when all of them are used in concert.

Specific freestyle technique elements should be used to minimize shoulder strain. These include promoting good body-roll to both sides, a pull pattern that does not cross the midline, a pinky-first entry, a belt-line exit, and a hand deep-elbow high catch prior to force being applied.

When designing and implementing a training plan, several inclusions or exclusions could be considered. Some of these are building intensity or mileage over time in a progressive manner, ensuring athletes do not over-use kickboards or hand-paddles, and mix in various other strokes within individual workouts and throughout the season.

Flexibility elements should be examined to promote sound shoulder architecture.  Including appropriate range of motion stretches in functional patterns, avoiding over-stretching, and using specific stretches for the shoulder should be effective.

Building or keeping the shoulder region strong, as well as the whole kinetic chain, and taking steps to make that strength balanced through all planes, is the final piece.  Exercises should include those that help the rotator cuff and scapular stabilizers, should be preformed after, not prior to - swimming workouts, and should also include back and abdominal or body core work.

Through the utilization of these items when training swimmers, SS can be reduced to a minor nuisance or potentially eliminated.  This should allow athletes more opportunity to train pain and injury free, helping to maximize their abilities and achievement potential.