Posture Problems1 of 6
Healthy shoulder blades are a rarity in our society. The problem is the amount of time we spend sitting in front of computers and steering wheels. The hunched position we tend to assume in these situations leads to a more or less permanent forward rounding of the upper spine, called kyphosis.
This posture inhibits the ability of the scapula to tilt backward and create space for the rotator cuff in the shoulder joint when the arm is lifted overhead. As a result, the rotator cuff gets pinched, causing tissue damage.
It doesn't stop there. In the keyboard-typing and steering-wheel-grasping positions our shoulders are internally rotated and protracted (pushed forward) for long periods of time. This leads to laxity and weakness in the muscles that externally rotate and retract (pull back) the shoulders.
Eventually, these imbalances cause the shoulder blades to float away from the spine toward the shoulder sockets, a phenomenon known as scapular winging. A healthy shoulder blade is sucked up tight against the ribcage. If your shoulder blades are visibly poking out of your upper back when you stand with your arms at your sides, then you have scapular winging.
Swimming tends to exacerbate these issues further, while also hastening and intensifying their consequences. Swimming strengthens the shoulder's internal rotators and protractors at the expense of the muscles that move the shoulders in the opposite directions.
To improve your shoulder health and performance, it's necessary to counterbalance these effects with strengthening exercises for the muscles that externally rotate the arms at the shoulder socket and retract the shoulder blades. A little bit of corrective exercise for the shoulders goes a long way.
I recommend doing one set of each of the following three exercises twice per week as a preventive measure if you have never experienced swimmer's shoulder. Build to two sets of each exercise three times per week if you have had a shoulder injury.
(Thanks to Eric Cressey, M.S., C.S.C.S., a Boston-based strength and conditioning coach who works with endurance athletes including Dede Griesbauer, second at Ironman Brazil this year, for teaching me these exercises.)
Scapular Push-up2 of 6
The scapular push-up strengthens the serratus anterior, a muscle that essentially holds the shoulder blade tight to the rib cage to prevent scapular winging. It's a crucial muscle for optimal shoulder stability.
Scapular Push-Up Con't3 of 6
Assume a standard push-up position. Keeping your elbows locked, retract the shoulder blades so your torso sinks a couple of inches toward the floor. Now protract your shoulder blades fully, so your upper back takes on a slightly hunched look. Return to the starting position, and repeat 10 to 12 times.
Behind-the-Neck Band Pull-Apart4 of 6
This exercise strengthens the lower trapezius muscles, which are very important for adequate scapular upward rotation and overall shoulder health.
Stand with your arms extended straight overhead and grasp a short resistance band with your hands at shoulder width and palms facing forward. By pulling the shoulder blades back and down and flexing the elbows, lower the band to a position behind your neck. The band will stretch several inches as this action is performed.
You'll feel the effort in the muscles at the base of your shoulder blades. Do not let your chin protrude forward; keep it tucked. Pause briefly with the band behind your neck and return to the starting position. Repeat 10 to 12 times.
Overhead External Shoulder Rotation5 of 6
This exercise strengthens the shoulder external rotators, enhancing shoulder stability during the performance of overhead arm actions.
Stand with your right upper arm extended away from your body at shoulder level, your elbow bent 90 degrees and your shoulder rotated internally so your forearm is pointing toward the floor (in line with your body). Hold a small dumbbell (three to five pounds) in your right hand.
Rotate your shoulder externally 180 degrees, stopping when your right forearm is pointing toward the ceiling. Return to the starting position. Complete 10 repetitions and repeat the exercise with your left arm.