Swimmers rely on shoulder stability to stay injury-free. The shoulder joint itself is very mobile but inherently unstable. Freestyle swimming tends to work the posterior part of the shoulder, while backstroke swimming works the anterior, or front side of the shoulder. Since the majority of swim workouts are spent on the front, it is important to release excess tension of the posterior shoulder capsule without compromising shoulder structure and function.
Shoulder Anatomy 101
The shoulder itself is comprised of two bones, the humerus or arm bone, and the scapula, which is commonly referred to as the shoulder blade. The shoulder capsule is made of ligamentous material and covers the top, or head, of the humerus connecting it to the scapula. The main movers of the shoulder joint are the four muscles of the rotator cuff, originating from the scapula and attaching to the posterior aspect of the humeral head. The muscles and tendons surrounding the shoulder provide dynamic stability and allow for movement in four planes. Posterior capsule tightness can reduce internal rotation of the shoulder---performed when you reach behind to scratch your back -- which can lead to shoulder impingement and tearing of the rotator cuff. To prevent shoulder injury, it is important to maintain the integrity of the joint by performing stretches that are both safe and effective.
Out with the Old
Shoulder flexibility is inherent in most swimmers. This can be witnessed by many of the pre-competition stretching rituals that they do before a race. Swinging the arms front and back while clapping the hands demonstrates superior flexibility. The sports medicine community has begun to evaluate many of the stretches common among swimmers and have found that many of the old favorites are actually placing undue stress on the static stabilizers of the shoulder. Physical therapists George Edelman and Julia Gorman, who also happen to compete in Master's swimming, recommend avoiding these two common posterior capsule stretches: Straight arm reach across the body, while "hugging" the elbow; and reaching your hand up and back, as if to scratch your back, while pulling the elbow backwards with the opposite hand; this further stresses the ligaments.
Safe AND Effective
Edelman and Gorman have two recommendations for safely and effectively stretching the posterior shoulder capsule. The first one targets the middle and lower part of the joint capsule. Begin by holding the arms out to the side while bending the elbows with fingers pointing up, mirroring a goal post. Keep the elbows out to the side and stationary, then drop the hands forward. The next stretch starts with the hands on the hips; slide the hands so they overlap behind the small of the back. Keep the hands stationary while moving the elbows forward; this will produce an effective stretch of the joint capsule. These stretches should be held for 15 to 30 seconds.
Research published in the "American Journal of Sports Medicine," by physical therapist Tomoki Izumi and colleagues determined that the following stretch will also target the posterior shoulder capsule: With hands by your side, extend the arms backwards backward 30 degrees. Then, internally rotate the thumbs so they point upwards with palms facing out. This will stretch both the upper and lower part of the capsule.
Borrowed from the East
There are also many beneficial poses used in yoga that are safe and effective for stretching out the posterior shoulder capsule. The cat stretch targets many muscles of the back but can also be felt in the posterior joint capsule if the hands are rotated inward, fingertips facing each other. Eagle pose can release a great deal of tension in the posterior shoulder area, especially when the elbows are slightly raised.
When/How to Stretch
Stretching the posterior shoulder area after a workout may help relieve delayed onset muscle soreness, or DOMS. But according to research by Vladimir Jandas, swimmers should also target the latissimus dorsi, as well as the muscles of the chest and the neck. If these muscles remain tight, scapular stability is compromised, which can also lead to shoulder injury. Flexibility will be enhanced with a daily stretching routine, preferably post-workout when the muscles are still warm.
References
- "EOrthopod"; Physical Therapists Report on Treatment For Shoulder Tightness
- "USMS Swimmer"; Stability is the Key: Warm-ups and Stretches for Competitive Swimmers
- "American Journal of Sports Medicine"; Stretching Positions for the Posterior Capsule of the Glenohumeral Joint
- "USA Swimming"; Shoulder Stretching for Competitive Swimmers: Helpful or Harmful?
