{"id":266570,"date":"2017-07-18T11:30:27","date_gmt":"2017-07-18T18:30:27","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=266570"},"modified":"2017-07-18T11:04:39","modified_gmt":"2017-07-18T18:04:39","slug":"scapular-stability-for-swimmers-the-importance-of-developing-iron-scaps","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/scapular-stability-for-swimmers-the-importance-of-developing-iron-scaps\/","title":{"rendered":"Scapular Stability for Swimmers: The Importance of developing \u201cIron Scaps\u201d"},"content":{"rendered":"

by Brad Jones, Bellingham Bay Swim Team Coach<\/em><\/p>\n

We all know that the shoulders can take a lot of abuse with swimming. \u00a0At some point in your swimming career you will most likely experience some type of shoulder issue.<\/span><\/p>\n

The shoulder is a very mobile joint, and being so mobile, it needs to be well controlled by the muscles and ligaments that surround the joint. Over-training, fatigue, hypermobility, poor stroke technique, weakness, tightness, previous shoulder injury or use of hand paddles can lead to your muscles and ligaments being overworked. If this goes on, injuries such as rotator cuff impingement and tendonitis, bursitis, capsule and ligament damage, or cartilage damage can occur.<\/span><\/p>\n

With the repetitive overhead, internal rotation of the shoulders in swimming while pulling forcefully down, the front of the shoulder tends to get over worked. This is where problems can occur. \u00a0For the past five years here at the Bellingham Bay Swim Team (BBST), we have spent time in every dry land session doing some scapular stabilization exercises that have paid huge dividends. \u00a0We have seen very few shoulder injuries and the swimmers have developed strong, balanced shoulders that have helped performance in the pool.<\/span><\/p>\n

There are many scapula (shoulder blades) stabilization exercises that we do daily. I would like to share two. \u00a0The focus of these exercises is to strengthen and mobilize the 17 muscles that attach to the scapula. \u00a0Doing this, will help take the pressure off of the front of the shoulder and create more balance. <\/span><\/p>\n

We do these types of exercises prior to or after dry land or practice in the pool. \u00a0This is not something that you do to failure. \u00a0The goal is to activate the muscles attaching to the scapula. We want them \u201conline\u201d prior to and after a big workout.<\/span><\/p>\n

Scap Pull Up:<\/b><\/p>\n

-Either hanging or standing, place your hands on a pull up bar, palms facing away. (Hanging is more difficult, but what you should be working towards.) <\/span><\/p>\n