By Dr. Christopher Meyer, PT, DPT
Swimming is a dynamic sport that demands optimal body control and efficient movement patterns. To improve swimming mechanics and overall performance, it’s important to focus on three things during dryland training: breathing, thoracic mobility and scapular control, and lower body strength.
- Breathing: Proper breathing and respiratory mechanics are essential for swimming efficiently. Diaphragmatic breathing, which promotes optimal ribcage and thoracic mobility, is a concept every swimmer should understand. By focusing on breath control and the coordinated movement of the ribcage during inhalation and exhalation, swimmers can improve their lung capacity, endurance, and core stability. Breathing exercises can help athletes develop a strong connection between the diaphragm, intercostal muscles, and pelvic floor, resulting in moving more effectively in the water.
- Thoracic Mobility and Scapular Control: It’s crucial to have good shoulder and upper body mechanics while swimming. Exercises that improve the mobility of the upper back and control of the shoulder blades can help prevent injuries, improve posture, and make strokes more powerful and efficient. Emphasizing the restoration of thoracic spine rotation, adequate flexion, extension, and lateral flexion is essential to counteract the effects of repetitive shoulder movement patterns and to ensure that shoulder movements are efficient and less likely to contribute to swimmer’s shoulder with increased training..
- Lower Body Strength: Although swimming focuses on the upper body, don’t neglect the lower body. Having strong legs and hips helps swimmers stay balanced and generate power in the water. Including exercises that target the lower body and the upper body in different directions can improve movement in the water and help coordinate upper and lower body motions. Additionally, a strong lower body provides a solid foundation for the initiation and coordination of powerful kicks, starts, and turns.
Overlooked in many programs is the significance of proper breathing and respiratory mechanics with thoracic mobility. Incorporating activities and exercises to improve in these areas can greatly reduce shoulder injuries and decrease the likelihood of chronic upper body pain and dysfunction developing as the amount of time in the pool increases.
By incorporating breathing, thoracic mobility and scapular control, and lower body strength into dryland training, swimmers can enhance their swimming mechanics and overall performance; in addition to improving posture, balance, and coordination. Combining pool training with specific dryland exercises helps swimmers reach their full potential and excel in swimming and in daily movement.
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