Although I do LOVE to rock my bootie shorts and probably could use some glute work, this time around I'm not referring to my butt... I'm referring to something far more sexy: SHOULDERS! Yeah.. yeah....
Anyway as I shift my focus away from the S-B-R to my muscular weaknesses, future goals, and to my 2012 schedule, I'm trying for once to be pre-emptive. Not to mention...I've treated far too many swimmers lately that simply have let it go too far:
I've had some nagging shoulder impingement issues in the past most of which have resolved themselves as taper time approached. With a lofty schedule for 2012, I can't afford to have any of those issues. The 5000 meter + iron distance swims and 5 plus hour bike rides take a major toll on your shoulders and neck. I know I've wrote about this before but what can I say? I'm a PT and a stickler for good posture :) The longer you let issues like this go, the higher risk you are for long term damage: Rotator Cuff Fraying/Tears.
With that said, I'm giving my rotator cuff and scapular stabilizers lots of love! Some of my favorite exercises:
TRX 45 degree mountain climbers
T's and Y's
Knee to elbow Plank (for core and scapular stabilizers)
Body blade exercises through arc of stroke ( i couldn't resist this guy)
Resistance Band internal and external rotation
I try to perform these exercises 3x a week now and will drop down to 2x a week once the season starts. Just think of how much good posture can help you swim, bike, and run faster and improve your efficiency.
And as long as I'm on a team called "Hard" Inc... I guess you have to keep things tightened up :)
What about you? What are you tightening up during your off season?