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Are you a swimmer looking to improve your performance and prevent shoulder injuries? In this article, we’ll explore the significance of shoulder internal rotation for swimmers and provide you with essential exercises and muscle release techniques to enhance your swimming experience.
The Significance of Shoulder Internal Rotation
Shoulder internal rotation plays a crucial role in swimming, as it is one of the most common deficits observed among swimmers. Whether you’re diagnosed with swimmer’s shoulder or not, addressing this limitation is vital for pain-free swimming. Insufficient internal rotation restricts the range of motion needed to raise your arm overhead without discomfort or impingement.
Importance of Internal Rotation in Swimming
Unlike many other sports that prioritize external rotation, swimmers actually require adequate shoulder internal rotation range of motion. Evaluating your internal range of motion involves measuring how far your forearm can move inward while lying flat and keeping your shoulder back. This measurement is critical because every stroke in swimming demands a minimum of 40 degrees of internal rotation.
Consequences of Limited Internal Rotation
Imagine having limited internal rotation, only reaching 20 degrees. With each pull, you’ll inevitably compensate by cheating, potentially bringing your shoulder forward, relying more on your rotator cuff, or even shrugging up. These compensatory mechanisms can lead to muscle breakdown, irritation, and inflammation over time, eventually resulting in pain and the need for physical therapy or a reduction in swimming activity.
Enhancing Internal Range of Motion
While the exact causation between lack of internal rotation and injury is yet to be determined, addressing this limitation is essential to prevent injuries and optimize your swimming performance. So, how can you improve your internal range of motion?
Release Techniques for Neck and Posterior Shoulder Muscles
Various options exist, but one effective approach is reducing tightness in the neck and posterior shoulder muscles. However, it’s important to note that stretching isn’t always the solution for tightness. Instead, consider using a lacrosse ball for self myofascial release or seeking the assistance of a massage therapist or physical therapist to target those tight muscles.
Relieving Neck Tightness
Surprisingly, neck tightness can limit shoulder motion since many neck muscles attach to the shoulder blade. By relieving tension in the neck, you can promote freedom of movement in the shoulder blade, subsequently improving shoulder range of motion. Neck tightness can also be a source of shoulder pain. The neck can refer pain to the shoulder area, making it seem like you have shoulder pain when it really is coming from your neck. If you want to see if your shoulder pain is coming from you neck, check out this post here.
Massaging the Posterior Rotator Cuff Muscles
Another beneficial technique involves massaging the posterior rotator cuff muscles responsible for shoulder rotation. Click here for one my favorite techniques for self massaging the posterior shoulder. By focusing on these muscles and releasing any tension, you can enhance internal range of motion. Utilize a tennis ball or similar tool to massage these muscles and encourage relaxation.
Exercise Caution with Sleeper Stretch
However, it’s crucial to avoid certain exercises like the sleeper stretch, commonly found online as a remedy for swimmer’s shoulder. This stretch can potentially stretch the shoulder capsule excessively, leading to increased laxity and possible instability, especially in younger individuals. Instead, prioritize freeing up the muscles and addressing the root cause of the issue. Often, the external rotators become tight due to compensatory actions or technical errors, limiting internal rotation. Correcting these imbalances will have a greater impact on swimming performance compared to solely focusing on the rotator cuff muscles.
Remember, achieving pain-free swimming and maximizing performance requires attention to shoulder internal rotation. Incorporate exercises and muscle release techniques into your routine to improve your internal range of motion and prevent injuries. Emphasizing the right areas will set you on the path to swimming success, as the rotator cuff’s role in swimming differs from other sports like baseball or handball.
Importance of Internal Rotation in Swimming
Internal rotation is a crucial motion for swimmers, as it is utilized in every stroke. Inadequate internal rotation can lead to the adoption of improper techniques, resulting in discomfort, dysfunction, and long-term issues. To effectively address this problem, it is essential to release muscles through techniques such as massage or self myofascial release, in addition to stretching.
Muscle Release Techniques for Improved Internal Rotation
After achieving muscle release and restoring motion, the next step is to target the underlying cause of limited internal rotation. This can be accomplished through specific and targeted exercises that strengthen key muscles, including the serratus anterior and other relevant muscles like the traps. It is also important to address any motor control issues. By activating and strengthening these muscles, swimmers can enhance their internal rotation and prevent future complications.
Progression and Maintenance of Motion
Progressing exercises gradually is vital to ensure pain-free movements and maintain the full range of motion. Consistent progression and maintenance of motion will enable swimmers to regain their performance and excel in the pool without experiencing pain or limitations.
Conclusion and Additional Resources
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