Improving swimming through Pilates

Cleia Ramsey 10 Mar 2017 2016 BASI Training Class Herndon, VA

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Introduction

As a mother of two swimmers, I spend many hours at the pool deck and have learned a

lot about swimming by observing swimmers and attending countless swim meets. After

so many years immersed in the swim culture, I decided to try it myself. So at the age of

44, I dove, literally, into a new sport!

Since I was familiar with the water and the sport, it was not a difficult start and after a

couple of months I felt very confident swimming laps.

I quickly realized that, although my kicks were strong thanks to strong leg muscles re-

sulting from running and dancing when I was younger, my upper body and core needed

strengthening in order to improve my performance.

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Table of Contents

Introduction ……………………….………………………………………………..2

Anatomical Description………………….…………………………………………4

Case Study…………………………………….……………………………………7

Conditioning Program…………………………………….……………………….8

Conclusion…………………………………………………………………………11

Sources ……………………………………………………………………………12

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Anatomical Description

Chest - Swimming primary muscles

The primary muscle of the chest, the Pecto-

ralis major, join and cross the shoulder joint,

attaching to the humerus. As the pectoralis

major contracts and pulls on the humerus,

the following movements take place at the

shoulder joint: flexion, extension, adduction,

and internal rotation.

The latissimus dorsi is a triangular

flat muscle that arises from the lower

thoracic vertebra and the posterior

iliac crest. It is responsible for exten-

sion, adduction, and (medial) internal

rotation of the shoulder joint.

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Shoulder - Scapula Stabilization

The shoulder is composed of the scapula, the clavicle and the humerus. The main stabi-

lizers of the scapula are the serratus anterior, the trapezius (upper/middle and lower),

the rhomboids (major/minor), and the levator scapulae. These muscles are responsible

for the pivoting movements of the scapula: upward, downward, retraction, protraction,

upward and downward.

Core: Keeping the swimmer stable

Four paired muscles form the ab-

dominal wall, consisting of the

transversus abdominis, internal

obliques, rectus abdominis and

external oblique. These muscles extend from the rib cage to the pelvis. The abdominal

muscles are responsible for forward flexing the trunk (when both sides contract) or

when only one side contracts, it helps to rotate and/or laterally flex the trunk. In addition

to these movements, the abdominal muscles are also responsible for the stabilization of

the lower back and trunk.

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Arms: Swimming primary muscles

The triceps brachii is a large muscle on the back

of the arm. It is the primary extensor of the el-

bow joint. It is composed by three different mus-

cle bundles. Two of them (lateral head and me-

dial head) attach on the humerus, while the long head attaches to the scapula.

The main antagonist of the triceps brachii is

the biceps brachii. The biceps brachii is a

two headed muscle that arises on the scapu-

la and join to form a single muscle belly

which is attached to the upper forearm. To-

gether with the brachialis, the muscle that

lies beneath the biceps, it is responsible for

the elbow extension. The supination of the

forearm is also done by the biceps brachii.

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Case Study

I am a 46 old woman who has a relatively active life style; I started swimming laps at

age of 44. After two years of coached swim practice I have achieved a plateau and have

not being able to increase my speed.

Through swim drills, the swim coach observed that I have a strong kick but lack upper

body strength for a strong catch (initial phase where the hands enter the water) and pull

(the action of moving the arm through the water). She recommended that I strengthen

my core muscles to improve my balance in the water.

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Conditioning Program

This conditioning program is a whole-body training however empathizes upper body

strength, focusing on the primary movers during the propulsive phase of the stroke. For

most swimming strokes (freestyle, butterfly and breaststroke) the majority of the force is

generated by the pectoralis major and the latissimus dorsi. It is also important to

strengthen the biceps brachii and brachialis. These muscles initiate the catch phase of

the stroke which is finalized in the pull phase by the triceps.

In addition to strengthening the muscles mentioned above, it is fundamental to

strengthen the scapula stabilizers (serratus anterior, trapezius, rhomboids, and levator).

These muscles are fundamental to provide a firm anchor point to the propulsive forces

generated by the arms. This is important not only for stroke efficiency but also to avoid

injuries. If these muscles are weak, too much stress can be put on the rotator cuff.

This program will also focus on the core stabilizers (transversus abdominis, rectus ab-

dominis, internal oblique, external oblique and erector spinae). A strong core is key to

maintain balance in the water and to serve as a link between the movements of the up-

per and lower body. This link is fundamental to efficient stroke mechanics.

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Block/Equipment Exercise Explanation

Warm up - Mat

• Roll Down • Pelvic Curl • Spine Twist Supine • Chest Lift

These exercises will warm up the spine and abdomen and get the body ready for the next exercises.

Foot Work – Re-former

• Parallel Heels • Parallel Toes • V Position Toes • Open V Heels • Open V Toes • Calf Raises • Prances

The foot work on the reformer focuses on the hamstrings and quadriceps, both important muscles for a strong kick. The quadriceps are recruited during the propulsive phase of the kick and the hamstrings is recruited during the re-covery phase. During the kicking motion, the foot is in plantar flex, there-fore the importance of the calf raises and prances exer-cises to strengthen the ankle plantar flexors.

Abdominal Work – Reformer

• Double Leg • Double Leg with

Rotation

These two abdominal exercises are optimal for swim-mers. They focus on the core stabilizers and also strengthen the hip flexors. The propulsive phase of the flutter kick begins with core stabilization and then is initi-ated by the hip flexors. The goal is to progress to teaser, which also addresses core stabilizers and hip flexors.

Hip Work – Re-former

• Extended Frog • Extended Frog Re-

verse • Circles up/down

The objective of these exercises is hip adductor strength and stretch, hip extensor control and pelvic lumbar stabi-lization. All important aspects for a strong and efficient kick.

Spinal Articulation - Cadillac • Tower

Strengthen core as well as improve hamstrings stretch and hamstring control. Swimmers benefit from a looser hamstring. A tight hamstring might affect the positioning of your pelvis (posterior tilt) which would impact negative-ly your balance in the water.

Stretches Cadillac • Shoulder stretch This exercise is very good for swimmers since it will in-

crease shoulder mobility.

Full Body Integra-tion

Cadillac

• Kneeling Cat Stretch

To perform this exercise, it is necessary to maintain scapular stabilization, which, as mentioned earlier, is key for a stronger stroke and to avoid shoulder injuries. It also has the objective of shoulder stretch and trunk stabiliza-tion, focusing on abdominals and back extensors.

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Block/Equipment Exercise Explanation

Arm Work - Reformer

• Arm Kneeling Se-ries - Chest Expan-

sion - Up/Down Cir-

cles - Triceps - Biceps

• Side Arm Kneeling Series - Deltoid Reach - Cross Arm Pull - Triceps - Arms Overhead

• The arm kneeling series focuses on latissimus dorsi, deltoid, pectorals, triceps and biceps, all primary mov-ers during the stroke.

• The side arm kneeling series focuses on the deltoids

and triceps. Although these muscles are not primary movers during the stroke, they play an important role in the recovery phase and should not be neglected.

Leg Work - Re-former

• Jumping Series - Parallel Position - V Position - Single Leg Par-

allel - Leg Changes

The Jumping Series Strengthen the quadriceps and foot plantar flexors, both key elements for a strong kick.

Lateral Rotation - Reformer • Mermaid

Mermaid focus on abdominals with oblique emphasis, deltoids and latissimus dorsi. It also helps with training scapular stabilization.

Back Extension - Reformer • Breast Stroke The muscle focus of this exercise is the back extensors.

Strong back extensors help with balance in the water.

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Conclusion

The program is composed by exercises that focus on strengthening the muscles re-

cruited during swimming practice, specifically muscles of the upper body and core.

Shoulder stabilization is also part of the program as it is an important foundation for an

efficient stroke and injury prevention.

Since I started the program, I have noticed that my catch and pull are stronger and I am

more conscious of core engagement during swimming.

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Sources

Mcleod, Ian. “Swimming Anatomy” Human Kinetics, 2010. Print.

Isacowitz, Rael. “Cadillac - Movement Analysis Workbook.” Body Arts and Science In-

ternational Study Guide, Comprehensive Course. 2000- 2012. Print.

Isacowitz, Rael. “Reformer - Movement Analysis Workbook.” Body Arts and Science In-

ternational Study Guide, Comprehensive Course. 2000- 2012. Print.12

“The hole of the Scapula”. National Center for Biotechnology Information. Web.

Oct.2013.

“Shoulder Injury Prevention”. USA Swimming. Web. Apr. 2002.