Shouldering on… continuing our two-part dive into shoulder mobility

Personal trainer Liz Lowes shares the second part of her shoulder rehabilitation guide

Previously we looked at three key areas that contribute to healthy shoulder function – the shoulder joint (glenohumeral joint), the thoracic spine (mid to upper back) and the scapulae (shoulder blades). Mobility in all three regions is important for swimmers, and range of movement in one has a direct impact on others.

Here are some exercises that can help.

Shoulder joint

Band pass overs

Hold a resistance band or rolled towel with hands wide. Lift and lower, working through a comfortable range of motion without forcing the movement. Begin by raising the band as high as possible and – only if mobility allows – progress to taking it overhead and behind the body.

Halos

Stand upright – spine neutral, hands at hip height and either clasped or holding a towel/ band. Circle hands up behind the head, returning down to the starting position on the opposite side. Stay within an accessible range of motion, repeating five times each direction.

Adding a dumbbell/kettlebell can improve shoulder and core strength. If using weight, focus on controlled movement, core engagement and keeping ribs down.

Mid-upper back

Thoracic figure of eights

Clasp hands behind the neck and draw elbows towards one another. Use elbows to trace a figure of eight, ensuring movement comes from the upper back rather than shoulders. Repeat around five times before reversing. Avoid this one if you have neck or shoulder pain.

YTW

Lying face down, extend arms overhead to make a ‘Y’. With thumbs up, neck neutral, shoulders away from ears and core and glutes switched on, raise torso and hold briefly in the ‘Y’ position. Next take arms out to the side and hold in a ‘T’ position. Lastly bend elbows to a ‘W’ and hold. Lower and rest after each round, repeating several times.

Progress by extending the holds and eventually adding light weights.

Shoulder blades

Four-point scapula rotation

Kneeling on all fours, take shoulder blades through their range of motion. First push the mat away (protraction), then bring shoulder blades towards the ears (elevation), then allow chest to move towards the mat as shoulder blades draw together (retraction) and lastly slide them down the back (depression).

Repeat several times, smoothly and with control, before reversing the direction.

Banded face pull

Tether a long resistance band at around shoulder height. Stand with spine neutral and fairly upright. Maintaining tension in the band, pull towards your face, taking elbows wide and keeping them slightly below shoulder height.

Disclaimer

If you are currently experiencing any pain or are working with a current or previous injury, please consult a healthcare professional before trying any new exercises. Similarly, if anything causes pain, or just doesn’t feel right, please stop the exercise and seek professional advice.