Exercises for swimmers

Swimming is often said to be “the best exercise for your body” and that it “works all the muscles we have”. Why then do we still get aches and pains?

I explained the need for specific stretching in a past blog post but to address the developing upper back rounding (thoracic kyphosis) in swimmers we also need to analyse the sport we’ve chosen.

It’s a common mistake to think all swimming strokes are greatly different. For all strokes, however, the pull phase of each is basically “down & in” (extension & internal rotation).

Since we don’t resist “up & out” (flexion & external rotation) we develop a muscle imbalance producing tightening of the front muscles, rounding shoulders & decreased control of the shoulder blades (scapula). Inevitably this leads to injury problems as we’ve mentioned.

We can easily address this contributing factor by including some simple “opposite” exercises in the pool, see some examples below to be conducted in the pool with the water level at neck height:

Flares -  start hands in front of thighs & push up & out with the back of your hands to finish at shoulder level in a “W” position. Then gently return to the starting position and repeat.

External rotations - with your Elbows at 90 degrees held into sides, rotate out to side pushing with the back of your hands. Again return slowly and repeat

Reverse figure eight - rest your left hand on your left knee and with your right hand prescribe a large figure 8 with the back of your hand. Then you can repeat for the other side.       

                                                      
Undertaking these exercises in training breaks can help to balance the muscle work over time. Always start gradually and, as strength improves, it’s a simple matter of a firmer push while returning to the starting position slowly.

It’s not just for the purpose of preventing injuries that we should address the training problems of stiffness and muscle imbalance. It’s common knowledge that to swim faster swimmers must reduce body drag as well as improve the power of their pull.

Of course not only must the range of spinal movement be maintained or improved, but trunk strength should also be addressed. Improved trunk control allows better body position by optimally balancing the arm pull with the stabilising leg kick. This is where Clinical Exercise helps immensely. Along with a couple of great in-pool exercises, you’ll be able to improve your core stability and your speed!

Another great exercise you can undertake in the water is what I term the “washing machine”. In mid trunk depth water, hold straight arms out from your side at 45 degrees in the same plane as your trunk (forearms in the water). Assume a ¼ squat position, then twist your trunk (and arms together as one) to left and right about 45 degrees in an agitation action. Remember to always start gently – when this exercise is practiced properly it is very hard work!

Max Kavanagh – Physiotherapist and Director of Back In Motion Brighton