The fastest we ever go in the water is when we push off the wall. The
moment our feet leave the wall, we begin to slow down. If upper body
streamlining is excellent, then push-off speed is carried out farther from
the wall, and we reach the surface while we are still moving very fast.
Excellent streamlining allows a faster lap from start to finish.
What is excellent streamlining? A body that is as straight, narrow and
smooth as possible. All three of these can he improved by stretching.
World record holder, Jeff Rouse, has a streamline position that is one of
the best in the world. Notice how straight his body is.
(Picture 1).
Also, notice how he narrows his shoulders by moving his arms and shoulder
blades up alongside and behind his head
(Picture 2).
To take full advantage of what streamlining can offer, you must he able
to get to the most ideal streamlined position with extraordinary ease. The
more resistance you encounter in your joints and muscles as you try to
streamline, the worse streamlining ability you will have, especially late
into a race.
Compare your flexibility to Rouse's. When you extend your arms above your
head, are they in perfect alignment with your torso? Does your back arch
when you extend your arms over your head? If your arms are not straight in
line with your torso or if your back arches even the slightest amount, this
will ruin your streamlining.
Can you narrow your shoulders by moving your shoulder blades and arms up
alongside and in behind your head? If you can't, then your streamlining will
suffer significantly.
The secret to getting to this streamlined position with case is to
increase the range of motion of your shoulder joints. Additional range of
motion of the shoulder blade is what allows Rouse's straight, narrow, smooth
body shape.
To stretch the shoulder blade muscles, it is necessary to use a pulling
force on the hand or arm and to conduct this force safely along the arm,
through the shoulder joint to the shoulder blade.
This can be done by grabbing onto a post or pole with the hand and then
stretching. But stretching the large sheet muscles around the perimeter of
the shoulder blade takes very high forces. High forces cause all of the
muscles of the arm and shoulder to tighten. It is very difficult, if not
impossible, to relax the shoulder blade muscles to allow them to stretch if
most of the other muscles of the arm and shoulder area are contracted to
maintain the hand grip.
A hand sling device, or a ROM (Range of Motion) strap is one effective
way to stretch the shoulder blade muscles without contracting other arm and
shoulder muscles.
This device retains the hand at the wrist while a stretching force is
applied, making it not necessary to grip something to stretch. The hand,
forearm. arm, shoulder, and shoulder blade can, therefore, stay relaxed.
Remember, begin each stretch very gradually. Do not bounce or jerk when
you stretch. Shoulder joints are fragile, so stress to these joints should
he kept to a minimum If the stretch hurts the shoulder, discontinue it. If
you feel the shoulder coming out of the joint, stop and stretch and try to
tighten the muscles that hold the shoulder joint together. Then try the
stretch again.
Do this stretch three to five times, per week using light force for the
first few days. Then gradually increase the force.
If you wish to significantly increase your joint range of motion beyond
where you are now, hold each position for two to four minutes. Gradually
increase the stretching force during the first one to one-and-a-half minutes
and then hold at the force level. Go slowly so you don't injure yourself. If
you are loosening up before a workout, do each one for 30 to 45 seconds.
Stretches
Before you begin stretching, place your arms in the stream-lined
position, remembering what it looks and feels like.
1. Hanging Stretch
(For lower muscles.) Adjust the rope length so that when you bend your
knees, you can hang from your hands. Be able to release all stretching force
if you stand up. Stretch for about two to three minutes.
2. Standing Stretch
(For upper muscles.) Place one sling on each wrist. Stand on the rope.
Adjust the rope length so your lower back is straight during these
stretches. To stretch, press your toes and straighten the upper chest. This
will stretch the muscles at the top of the shoulder blade and the base of
the neck. If you hunch the upper chest forward and press up, you will
stretch the muscles farther over onto the back (rhomboids). Do both
positions, for one-and-a-half to three minutes.
3. Chin Stretch
(For posterior muscles.) This stretch will move your shoulder around
under your chin. Attach the rope just below shoulder height. Place a sling
on one wrist. Lean away from the point of attachment of the rope. It may
take up to 45 seconds before you begin to feel the shoulder blade muscles on
your hack stretch, so be patient. Keep shoulder joint muscles tight enough
to prevent shoulder dislocation. Stretch left and right side for
one-and-a-half to two minutes each.
4. Forward Stretch
This stretches the muscles that move the shoulder blade forward (pecs and
serratus anterior). Lean forward and rotate the arm to the position that
feels most stable. Press forward. Arch the chest forward to increase stress
on the pectoral muscles. Stretch left and right side for one-and-a-half to
three minutes each.
5. Chicken Wing Stretch
This increases rotation of the shoulder blade to allow the arms to come
closer together behind the head. Stretch each side for one-and-a-half to two
minutes so stress goes to the muscles of the shoulder blade and not to the
shoulder joint.
6. Streamlining Stretch
Place your hands high above your head and lean against the wall. See if
you can comfortably move your arms well past the ideal streamlined position.
Stretch for one-and-a-half to two minutes.
Now, test time! Again, place your arms in the streamlined position above
your head and compare this with what you looked and felt like before you
began stretching. You should notice some difference after one session.
