Move of the month: scapula setting

If you have ever suffered from an aching neck from all those repeated movements lifting your head out the water to breathe, this month’s exercise could be for you

If you have ever suffered from an aching neck from all those repeated movements lifting your head out the water to breathe, this shoulder exercise could be for you.

Swimming puts lots of repetitive use on your body and it’s no wonder shoulders, back and neck often suffer. Scapula setting involves moving the shoulder blades and the muscles that support and stabilise them, the trapezius and rhomboids, helping to stretch and strengthen them to prevent injury as part of your pre-swim warm up.

Equipment needed

None or a chair

How to do scapula setting

1. Standing or sitting in the neutral spine position, put your fingertips on your shoulders
2. Roll your shoulders up and backwards
3. Keeping elbows tucked in, move your shoulder blades downwards
4. Hold in this position for 10/30 seconds, Try 2/3 reps and build up to doing it numerous times throughout the day. This is a great move to do while sitting at your desk!

Tips

You can progress this move to lying on the floor in the prone position, arms by your side, palms up and lifting your palms upwards.

Words by Vivienne Rickman

Read our guide to how to keep your shoulders healthy.