SwiMobility #2: Shoulder Mobility

SwiMobility #2: Shoulder Mobility

Dr. Nick Hadinger PT, DPT is a licensed physical therapist in the Portland, Oregon area working out of Therapeutic Associates -- Lake Oswego Physical Therapy. He swam collegiately for The University of Arizona from 2008-2012 where he received his BS in Physiology and earned his degree as a Doctor of Physical Therapy from Northern Arizona University.

Due to the nature of all strokes in swimming with repetitive pulling and internal rotation motions there is an adaptive shortening of many muscles around the shoulder girdle. The three that are focused on in this video are the latissimus, subscapularis and pectoralis muscles.

Any swimmer can attest to the feeling during long pull sets of tightness in the armpit area of the shoulder. This problem area is due to the latissimus, teres major, and subscapularis becoming tight due to repetitive use and strain. Tightness in these muscles can affect your ability to effectively achieve that desired high elbow catch with a strong internal rotation force at the top of the stroke.

In addition, the insertion point of these muscles is close to the glenohumeral joint capsule and can cause tightness in the capsule of the joint. Capsular tightness can cause an increased anterior and/or superior translation of the humeral head and facilitate impingement-like symptoms and cause other repetitive overuse injuries. Keeping these muscles loose is a great way to help limit shoulder injury.

The pectoralis minor also acts on the position of the shoulder blade and mechanics of the shoulder joint. By tipping the scapula forward when in a shortened position, the subacromial space (where all the bad stuff tends to happen in shoulder injuries) is effectively made smaller and structures in this space have less room to move and may be pinched, causing an overuse injury.

As with any exercise, if you are experiencing pain with it, listen to your body and stop the exercise immediately. Pick the mobility drills you enjoy the most or that you are most limited and stick with those. The shotgun approach is not always the best idea and specificity of these techniques with mobilization in the position of restriction will deliver the best results. If you are in pain while you’re swimming, go to your local physical therapist for an evaluation along with exercises and manual techniques that address your specific impairments.