Asphalt Junkies CLOSED AND GETTING OUR FIX (Page 154)

I only have time for a really quick post before off to work.

In general I think flexibility is pretty important overall.  To make sure your shoulders are stretched for swimming will only better physical health in general.  I have found out how important an overall quality stretching program can benefit your entire body.  I'm sorry I don't have time to provide any specific stretches.

Good flexibility is good for life!  People who swim a lot to the exclusion of stretching and strengthening the opposing muscles often develop a little bit of forward shoulder pull.  You may have seen this, you may not.  If you do some shoulder rolls, stop with them at the point in the roll that they are forward and that's what I'm referring to.  It can develop in weight lifters that only work chest/shoulders and not the back muscles.  It can happen in swimmers that don't stretch the chest/shoulders and/or strengthen the upper back muscles (which butterfly does).

The only flexibility concerns for swimming PERFORMANCE is in the rotator cuff and the flexibility there to allow you internal rotation (which is done with the catch).  That particular flexibility is demonstrated by reaching behind your back and trying to touch the center of your back.

Despite my assertion that there is minimal flexibility requirements for swimming performance, shoulder flexibility is very valuable in helping to stave off injury, so don't think that I'm discouraging shoulder flexibility.  However, please take to heart the following admonition from someone who knows painfully well: rotator cuff STRENGTH is the #1 factor in a healthy shoulder. 

I will try to get you a list of valuable stretches as well as the strengthening exercises I recommend....research commencing.

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right you are.  conditioning is so specific it's scary.

Ok, First off here's the type of flexibility that's valuable for the freestyle catch:

http://www.teachpe.com/anatomy/movements/shoulder_rotation.jpg

Here's a good article with pictures on strengthening the rotator cuff.  But it only shows exercises for strengthening external rotation.

http://www.bodyresults.com/E2RotatorCuff.asp

Here is a photo demonstrating the exercise for strengthening the internal rotation.

http://www.caldwellphysicaltherapy.com/Upload/Images/Exercises/Shoulder/1359.jpg

As for stretches, these are the stretches that are part of my regular routine:

This first one stretches the tricep, but if you work the stretch really hard, pulling the elbow behind your head it stretches the lats, delts, tris all together...these are the heavy workers in swimming.

http://www.fpes.com.au/images/Shoulder_Tricep_Stretch.JPG

This stretches the lats especially if you are pulling back but if you get your head lower than your arms you get a good rotator cuff stretch.
http://www.sport-fitness-advisor.com/images/golf_stretching_exercises_shoulder.gif

This stretch is for the external rotation.  I can't find a good way to stretch this without a helper.
http://calder.med.miami.edu/pointis/images/rom7.GIF

Here is the best stretch for the lats, that bend or getting your arm across toward the other side is what forces the stretch
http://nwstrengthlab.com/images/Exercises/exercisestretches064.jpg

Great stretch for the pectorals and the front delts.  If the weight of your arms isn't enough hold 2-3lb dumbells in each hand.
http://www.bodybuilding.com/fun/images/2007/girard8_latstretchonfb1.jpg

Another stretch for the pecs.
http://bp3.blogger.com/_E0gFvA_Ll_I/R1X2OsCe6mI/AAAAAAAAADo/RlHoCJTlfG4/s320/chest-stretch.jpg

That's it.

Jeff, I think it would be much more benefitial if you would personally make a video of these stretches.

And what the heck am I doing wrong with the tubless wheel.  I followed the darn instructions and it's a pain in the butt trying to get it to seal!

Getting it to seal is a very big challenge at times.  What is your air source?

I am learning this in a big way.  Played hockey again last  night, this time in a real game with the youngsters. Last time was just competitive pickup.  I was gassed about 2 shifts in.  The last period was a study in determination as my body had nothing in the tank.

I think because S/B/R is so straight ahead there is very little development of leg aduction/abduction muscles, and with hockey it seems those must be heavily used since I am SORE in the in and out parts of the my legs and hips!  I have certainly slowed a bit as my mind could see opportunities my body couldn't cash in.

Awesome race Paul.  Speedy time.

Good luck with the dog Jonathan.  Dog rescue rocks.

Jeff thanks for the help. Tucking my chin in definitely did help as I can sort of come up and balance better and longer  but I still sink. I think I need to be more relaxed when doing this. I also applied this to my swim today as well and it seemed to make a difference.

I think I still tend to raise my head when breathing so it throws my balance off and I think I drag my legs. When I kept my head down and my chin closer to my chest it seemed to help bring my legs up. The challenge now is that my head is a little lower so breathing was a little harder since my head was lower in the water. Maybe I just need to rotate a little better.

The other thing that is just killing me is not being able to just relax. Today I just couldn't get relaxed and when that happens I always start rushing and that is never a good thing for me. I had my moments today but not enough of them. I will be back at it tomorrow.

PSHH!  Engineers!  They can sure write stuff on a piece of paper but that's all they're good for.

The gap between his ears!

About the head: keeping it low is good, when you turn to breath try keeping the entire head in the water and having only your face out of the water.  If you are swimming at a slow pace you will have to rotate pretty far, but when swimming fast there is an air pocket opened up by the wake your head makes and you can actually take in your air below the surface of the water.

This is one of the reasons that good advice from a great swimmer will fall short.  They will say DON'T OVER ROTATE and KEEP YOUR HEAD DOWN but can only say that because their easy swim pace is fast.

On to the legs sinking....I am glad to hear you say that you need to relax more because that really is the key.  Let's try something.  You mentioned hanging on to the edge of the pool and trying to lay flat on the water.  Turn that around.  Hang your feet on the gutter or on a lane line and stretch out in superman and hold that position.  If you push down with your feet you push your head down!!!  When you learn to relax the legs/abs they don't exert downward force and you can float there and even keep turning to breath.  That might make things click for you.

Jeff thanks again for the advice. I will try that tomorrow. I think you are right about being relaxed. I am starting to understand why I get nervous and anxious about swimming. I believe it is a lack of self confidence in my ability to swim unaided. I have no issues with a pull bouy or swimming with my wetsuit on. Those things help keep me balanced hence I am more relaxed and don't feel like I am sinking so I don't have to work as hard.

When I am swimming unaided I think my lack of good balance has me feeling more rushed to stay balanced so I don't feel like I am sinking. I think it has a snowball effect. I think if I can balance better it will help me stay more relaxed. I also need to trust in myself and my ability to swim. I know I can do it and I have been doing it. I need to remain composed and just need to have a little more faith and trust in myself. Having better balance will definitely help but I think being able to relax is the key. I am going to focus on this and work on this tomorrow as well.

Tony, I know TI (Total Immersion) gets a bad rap on this site, but I had huge anxiety issues when I learned to swim a few years ago and the TI method really got me comfortable in the water.  What Jeff is suggesting is exactly the right thing.

In fact, one of the first drills you do is called superman, where you simply push and float like superman in the water.  The idea is to learn that water actually does support your body, and then by pushing down various parts (chests, head, legs, etc) you figure out how the water reacts to your changes.  The overall goal is really to get comfortable in the water with the knowledge that the water behaves in a consistent way based on your body position and your movements.

Warren I agree and I am proponent of TI and I have been working on that superman drill and will keep working on it. The suggestions Jeff made have definitely made a difference today. I just have to keep working on it and have a little more faith and trust in myself. I know can do this I just need to start believing it. It's also good to know that this has helped you. I really appreciate you guys helping me out and I am determined to get myself balanced properly and able to float.

Thanks for the replies.

Good news from the doc and the PT today ---I can start riding -- easy-- but its a positive step. Back into the pool next week. Looking forward to training = and I'm glad I can start now - have a good winter base - and be ready for next year. 

HAHA!  What a #$%%head!  But you're right...I can't even spell tubeless.

Air source is a floor pump....although talking to a buddy of mine, I think I need an air compressor???

I got your message.  I'll give you a call.  Thanks buddy!