3 Essential Shoulder Exercises for Swimmers in Columbia and Ellicott City, Maryland
Are you a swimmer in Columbia or Ellicott City, Maryland dealing with shoulder pain? At Lane 4 PT and Performance, we specialize in helping Maryland swimmers overcome injuries and get back to peak performance in the pool.
A Common Story from Our Columbia Clinic
Recently, I worked with a competitive swimmer at our Columbia, Maryland clinic who was struggling with swimmer's shoulder. Like many swimmers in the Howard County area, this athlete was extremely frustrated. He couldn't swim the way he wanted to, wasn't hitting his times during practice, and was getting nervous about his upcoming championship meet.
He had tried working with a physical therapist, which was helping...but the progress was really slow. This swimmer wanted to know if there were any specific shoulder exercises for swimmers that would accelerate his recovery.
After some discussion, he revealed the exercises he had been doing:
Banded external/internal rotation
Rows
Upper trap stretching
W's
No money exercises
What Was Missing from His Swimmer's Shoulder Rehab?
While these shoulder exercises are beneficial for swimmers, there was one critical muscle not getting the attention it deserves: the serratus anterior!
The serratus anterior is essential for swimmers because it's active during your entire swimming stroke—for all four strokes! Beyond that, the serratus helps give your shoulder a stable base to move from. Without a stable base, your shoulder is much less powerful and more susceptible to injury. Having a weak serratus anterior is like building a house on a weak foundation—eventually, something will break down!
At Lane 4 PT and Performance in Columbia, Maryland, we prioritize serratus anterior strengthening for all our swimmers. Below are three of my favorite exercises for targeting this crucial muscle.
Exercise #1: Push Up Plus for Swimmers
The push up plus is an excellent exercise for swimmers for several reasons. First, it strengthens the muscles swimmers need for a strong pull: the deltoids, pecs, and triceps. Second, it produces high activation of the serratus anterior, promoting shoulder stability. Third, it's also a great core exercise. The last reason? It requires no equipment!
How to Perform: Start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body down until your chest nearly touches the ground, then push back up to the starting position. As you push up, reach forward with your hands to fully engage the serratus anterior. If this hurts and feels too tough, start with an incline surface to make the push up easier.
Exercise #2: Plank Protraction
The plank protraction is one of my go-to shoulder exercises for swimmers at Lane 4 PT and Performance. It targets several key muscle groups used in swimming, including the chest, triceps, and serratus your muscles. Finally, it promotes shoulder coordination as your shoulder blades have to rotate upwards as you keep your body still. a
How to Perform: Start in a high plank position, then push your chest away from the floor while keeping your back flat. Then slowly let your chest go down closer to the floor, letting your shoulder blades come closer together. Make sure to keep head in neutral.
Exercise #3: Scapular Wall Slides
Scapular wall slides are an amazing shoulder exercise for swimmers, especially those dealing with swimmer's shoulder. This exercise helps bridge the gap between exercises performed at or below shoulder level and those done overhead. It reinforces serratus anterior and upper trapezius activation as you reach overhead, which is key for pain-free swimming.
How to Perform: Stand with your back against a wall and your feet shoulder-width apart. Slowly slide your arms up the wall, keeping your shoulder blades flat against the wall, until your arms are above your head. Then, slowly slide your arms back down to the starting position. Focus on maintaining control of the scapula and engaging the serratus anterior as you slide your arms up and down.
To Make It Harder: Wrap a band around your wrists and keep your elbows under your wrists as you complete the wall slide. This will really challenge the serratus anterior!
Get Expert Swimmer's Shoulder Treatment in Columbia and Ellicott City
The serratus anterior is a key muscle for swimmers. It's also one of the first muscles to become inhibited if you have shoulder and/or neck pain, making it a priority when selecting shoulder exercises for swimmers. At first, you may need to regress the exercises (make them easier) to activate the serratus, but then you can quickly progress from there. Progressing the intensity of your exercises is key to continuing to get stronger and staying injury-free.
Work With a Swimming Physical Therapist in Howard County, Maryland
If you're a swimmer in Columbia, Ellicott City, or anywhere in Maryland dealing with shoulder pain, we can help. At Lane 4 PT and Performance, we specialize in treating swimmers and understand the unique demands your sport places on your shoulders.
Ready to get back in the pool pain-free? Contact Lane 4 PT and Performance in Columbia, Maryland today to schedule your injury consultation.
Written by ALEX EWART, PT, DPT, OCS
