If you have a swimmer who has a poor lower back, what are the steps to improve this?
The athlete must start in a supine position and learn how to move his/her pelvis (anterior and posterior tilt). They should then perform in a prone position and progress to standing. The final progression should be done in the the plank position. It is difficult to to perform lumbar flexion (flattening) without increasing thoracic flexion (rounding upper back) but he/she should work on this in front of a mirror.
– Alan Tyson PT, SCS, ATC-L, CSCS
Reach, Roll & Lift
aXis swimming’s dry-land strength and conditioning program contains orthopedically sound exercises such as the Reach, Roll, & Lift. This exercise is producing a stronger shoulder girdle by extending the arm as far out as possible and turning the palm up. Once the palm is up and the arm is straight, they must pull the head of the humerus back into place (reverse shrug) to ensure a safe shoulder platform. Once the athlete has locked the head of the humerus into place (reverse shrug), their goal is to lift their palm up to the ceiling with a straight arm. If the elbow bends, the athlete must change the position by going wider.
Coach Bill Forrester’s aXis Testimony
Thanks to Bill and Dennis from Georgia Coastal Aquatic Club
Spinal Stabilization on a Small Plate Weight
Team Elite is training hard! Working on spinal stabilization and maintaining an elongated spine.
After a couple of days following Nationals, Team Elite is already back in the water and training for 2012 Olympic Trials. After training hard for the first week, the team got a chance to change up their normal routines and hit the waters of Lake Norman for a different type of workout. Team Elite is fortunate to be partnered with Morningstar Marinas (www.morningstarmarinas.com) who allowed the use of a pontoon boat for the day’s activities. Different variations of paddleboarding, surfing and swimming got the team from one side of the lake to the other. It may not be conventional, but the workout got the job done!
Article and pictures from SwimMAC Team Elite:
Photography by Peter Carney
Congrats to SwimMAC Team Elite for having a great showing at Nationals!
SwimMAC bringing home U.S. Open record, most ever medals from National Championship at Stanford.
(Charlotte, N.C.) Aug. 7, 2011 – SwimMAC Carolina is bringing home a U.S. Open record and a bevy of medals after five days of competition at the 2011 ConocoPhillips National Championship at Stanford University. Continue reading
Saxon Lunges, Armadillos & Scapular Depressions
In this video we are concentrating on strengthening the shoulder girdle. The athlete will start in a dead hang and lift the top of their head straight up to the ceiling and back down. This is a good exercise to perform before attempting pull ups or if you someone is unable to do a pull up. Continue reading
aXis Snorkel Testimony from Chelsea Nauta
If you are an athlete and interested in purchasing a ylon-a snorkel please go to cordio2.com. For team discounts please contact Michael Bradley firstname.lastname@example.org
Therapy Wall Squat
In the first video we have a therapy wall squat where the athlete is going to set their feet a short distance away from the wall and arms will be a bit wider to start. The wider the feet, wider the arms and farther away from the wall, the easier it is.
The goal is to drop your butt to the floor without your knees internally or externally rotating and without your sternum dropping. At no point in time should they touch the wall. This exercise will bring out in-flexibilities in athletes.
Streamline Position Therapy Wall Squat
In the second video we have a swimmer in our progression of the therapy wall squat, which is hands above the head in the streamline position. Again, the more narrow the feet and arms, the harder it is. We are looking for them to keep their sternum up and a big, broad chest while they sink all the way down.
This is just one of the many exercises involved in aXis.