This article is your springboard to understanding how critical exercises can unlock mobility, reinforce muscle function, and help maintain a healthy, injury-resistant body tailored for the demands of freestyle swimming. Join us in diving into a regimen that marries movement mechanics with the power of physical conditioning.
Article Index:
Mobility Exercises
Mobility is not just a buzzword in swimming, it's a game-changer. By linking movement science and body structure, it can significantly boost your performance and keep injuries at bay. The freedom of your joints' movement can make a world of difference in your stroke's speed, power, and sustainability. And the best part? Simple mobility exercises can be your secret weapon in reducing the likelihood of common issues like rotator cuff and hip flexor injuries.
In the mechanics of swimming, joint flexibility, muscle suppleness, and the nervous system influence how we produce and conserve energy. The crucial joints and muscles, from the shoulders to the hips, must work together for smooth motion in the water. Proprioceptors, sensors in our muscles and tendons, support this, helping with body awareness and, therefore, better stroke technique and efficiency.
Here are some of the exercises that we highly recommend to our patients. A demonstration video follows this section.
Shoulder Rolls: Glenohumeral Joint and Scapular Rhythm
Shoulder rolls primarily target the glenohumeral joint and are crucial for optimizing scapular rhythm. This exercise helps to improve the scapulohumeral relationship, which is fundamental for achieving optimal stroke mechanics. Given that the shoulder is highly susceptible to injury in swimmers, maintaining its functional mobility is crucial.
Arm Swings: Shoulder and Thoracic Spine Integration
Arm swings engage not only the shoulder joint but also the thoracic spine, contributing to overall postural alignment. This dual engagement enhances the functional capabilities of the latissimus dorsi and deltoids, muscles essential for propulsion and stroke efficiency.
Neck Rotations: Streamlined Position and Tension Relief
Neck rotations are indispensable for swimmers, as they aid in achieving a streamlined body position in water, a key factor for reducing drag. Moreover, this exercise is invaluable for relieving muscle tension accumulated from repetitive strokes, thus improving comfort and performance.
Hip Circles: Targeting Hip Joint and Musculature
Hip circles aim to enhance the mobility of the hip joint and the surrounding musculature. Given that powerful leg kicks are contingent upon the hip's range of motion, this exercise is an indispensable component of any comprehensive swimmer's mobility routine.
Thoracic Rotations: Enhancing Thoracic Mobility
Thoracic rotations serve to improve thoracic spine mobility, a critical element for effective rotation during strokes. This increased range aids in effective energy transfer throughout the spinal column, impacting both freestyle and backstroke techniques.
High Runner's Lunge with Rotation: Multi-planar Mobility
The High Runner's Lunge with Rotation is a comprehensive exercise that engages both the hips and the thoracic spine. This multi-planar mobility is essential for swimmers, as it enables more fluid and effective turning and rotation, both key elements in advanced swimming techniques.
Mobility Exercise Demonstration
Mobility is the linchpin connecting biomechanics and anatomy in swimming. It serves dual purposes: augmenting performance and preventing injury. A swimmer's range of motion (ROM) in the joints directly correlates with the effectiveness of each stroke, influencing factors such as speed, power, and endurance.
Strength Exercises
Beyond immediate performance gains, strength exercises also offer long-term benefits by minimizing muscle imbalances and the subsequent risk of injuries.
Here are some of the exercises that we highly recommend to our patients. A demonstration video follows this section.
Pushups: Pectoral and Tricep Muscle Engagement
Pushups are quintessential for targeting the pectoral and tricep muscles. Strong pectorals contribute to the propulsive phase of the swim stroke, while developed triceps aid in extending the arm, making for a more powerful and complete stroke.
Squats: Lower Body Engagement and Wall Push-offs
Squats engage the quads, glutes, and hamstrings, fortifying the muscles pivotal for effective kicks and explosive push-offs from pool walls. Biomechanically, the extension and flexion at the knee and hip joints mimic the actions used in swimming, making squats an exercise of choice for many swimmers.
Tricep Dips: Stroke Finishing and Tricep Strength
Tricep dips are targeted exercises focusing on tricep strength, an often-underestimated component for effective stroke finishing. Strong triceps allow swimmers to fully extend their arms, maximizing each stroke’s effectiveness and conserving energy over long distances.
Superman Exercise: Posterior Chain Engagement
The Superman exercise is a multi-joint movement that targets the posterior chain, including the erector spinae, glutes, and hamstrings. This is invaluable for maintaining a streamlined position in water, as a strong posterior chain helps keep the body flat, reducing drag.
Bent Over Row: Back and Shoulder Strengthening
The Bent Over Row effectively enhances both back and shoulder muscles. Given the pulling nature of most swim strokes, a strong back and shoulder complex is crucial for optimizing pulling mechanics, directly affecting the swimmer's stroke rate and distance per stroke.
Bicycle Crunch: Core Muscles and Body Rotation
Bicycle crunches engage the abdominal and oblique muscles, providing swimmers with a solid core foundation. A strong core not only aids in effective body rotation but also imparts stability, allowing for more controlled and efficient strokes.
Strengthening Exercise Demonstration
Strength training is not merely ancillary to swimming; it's a cornerstone for biomechanical efficiency and power generation. Elevated muscle strength correlates with greater force production, enabling swimmers to traverse water with enhanced speed and reduced energy expenditure.
Freestyle Swimming Conclusion
Strength and mobility play crucial, interdependent roles in the intricate dance of swimming biomechanics. To pay attention to one in favour of the other would be akin to fine-tuning a high-performance engine without attending to its alignment and suspension. Our exploration has shown that strength training amplifies power generation and biomechanical efficiency through exercises like pushups, squats, and tricep dips.
Simultaneously, mobility exercises—such as shoulder rolls, neck rotations, and thoracic rotations—optimize the body's range of motion and joint health, setting the stage for increased performance and decreased injuries.
This article has provided evidence-based exercises that you can seamlessly integrate into your training routine. By embracing this comprehensive approach, you're not just adding exercises to your regimen; you're adding years of optimal performance to your swimming career.
BRIAN ABELSON DC. - The Author
Dr. Abelson's approach to musculoskeletal health care reflects a deep commitment to evidence-based practices and continuous learning. In his work at Kinetic Health in Calgary, Alberta, he integrates the latest research with a compassionate understanding of each patient's unique needs. As the Motion Specific Release (MSR) Treatment Systems developer, he views his role as both a practitioner and an educator, dedicated to sharing knowledge and techniques that can benefit the wider healthcare community. His ongoing efforts in teaching and practice aim to contribute positively to the field of musculoskeletal health, with a constant emphasis on patient-centered care and the collective advancement of treatment methods.
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References
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Marieb, E. N., & Hoehn, K. (2018). Human Anatomy & Physiology (11th ed.). Pearson.
Baechle, T. R., & Earle, R. W. (2008). Essentials of Strength Training and Conditioning (3rd ed.). Human Kinetics.
Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and Practice of Strength Training (2nd ed.). Human Kinetics.
Journal of Strength and Conditioning Research. (Various Issues). [Journal]. Lippincott Williams & Wilkins.
Journal of Applied Biomechanics. (Various Issues). [Journal]. Human Kinetics.
Clinical Biomechanics. (Various Issues). [Journal]. Elsevier.
American College of Sports Medicine. (2018). ACSM's Guidelines for Exercise Testing and Prescription (10th ed.). Wolters Kluwer.
National Strength and Conditioning Association. (2020). NSCA’s Essentials of Personal Training (2nd ed.). Human Kinetics.
McArdle, W. D., Katch, F. I., & Katch, V. L. (2015). Exercise Physiology: Nutrition, Energy, and Human Performance (8th ed.). Lippincott Williams & Wilkins.
World Health Organization. (2010). Global Recommendations on Physical Activity for Health. WHO Press.
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