Swimming is a low-impact, full-body exercise. It also involves many repetitive motions that can lead to injuries without proper conditioning on land, says Wendy Mader, an Ironman-certified coach based in Marietta, Ga. “Many of the tiny connector muscles, ligaments and tendons get overlooked training in the pool,” she says. When you keep these healthy and strong, it translates to improved stroke technique and increased swimming speed. Ms. Mader, 47, swam competitively at Eastern Michigan University and finished first in the women’s amateur category at the 2008 Ironman World Championships in Kona, Hawaii.
She notes that swimmers, as well as people who sit hunched over a computer all day, tend to have tight pectoral muscles and rounded shoulders. Strengthening smaller muscles such as the triceps, rear and lateral deltoids, and the muscles of the upper back can alleviate neck pain and poor posture, and improve your swim performance, she says. The six exercises in this workout strengthen the upper back and boost core stability and shoulder mobility.
Ms. Mader suggests warming up by using a foam roller along the thoracic spine, or upper back area. “The thoracic spine is to swimmers what the gluteus medius is to runners,” she says. “Thoracic mobility is key to achieving proper catch and rotation in the water.” End the workout with a plantar stretch. Lie on the ground and hook one foot under the edge of a couch. Flex your toes toward your head to stretch the anterior ankle ligaments. “Having great plantar flexibility of the ankle is a prerequisite for developing a stronger, faster flutter kick in the pool,” she says.
The Workout
Scapular Push-Ups
Why: “The shoulder blades assist in the recovery part of the freestyle stroke and set the foundation for range of motion,” says Ms. Mader. Scapular push-ups isolate the serratus anterior, the fan-shaped muscle that attaches your shoulder to your rib cage. This muscle pulls the shoulder blades forward around your rib cage and plays a key role in helping raise your arm above shoulder height and stabilizing the shoulder.
