Part II: TheChicken Recovery, Crunchy Shoulders and What to Do About It
Okay, the second thing that can cause shoulderstrain and injury is how we usually move our recovering arm - the one that'smoving above the water on each stroke.
What we do, silly humans, is give in to our deepand powerful instinct to swim like a chicken, which is profoundly misguided. 
Chickens aren't even that good at flying. So whoknows where we got the instinct to swim like them. 
Swimming like a chicken is not only bad for yourshoulder, it's also bad for business all around, wastes energy and slows youdown. 
第二部分：鸡式回臂，嘎吱做响的肩膀，如何改变
第二个能导致你肩膀伤病的问题是，你如何回臂
我们愚蠢的人类总是根据自己的本能像小鸡一样游泳，这是绝对错误的。
像小鸡一样游泳不但对肩膀有伤害，同样会浪费能量，让你速度变慢。
 
The ChickenRecovery and Why It Sucks 
Simply put, when you begin to raise your arm andbring it forward, most of us pull the elbow behind your back and shoulder,putting greater strain on the shoulder joint, ligaments and muscles. 
This happens for several reasons: 
1. You are instinctively engaging the muscles ofyour back and shoulders to fling your arm forward. This reduces shouldermobility.
2. You are swimming too flat and have to getyour arm out of the water somehow. 
3. You want to clobber the poor unsuspectingregular swimmer in the lane next to you and you're pulling back your elbow toreally give them a solid shot across their bow. 
鸡式回臂为什么不给力
一般来说，当我们想往前移动肩膀时，大多数人会尝试把肘部拉到背部后面，对肩膀，韧带和肌肉产生很大的压力
这是由以下原因产生的：
1、你本能地想用背部和肩膀的肌肉来让手臂前移，这降低了肩膀的灵活性。
2、你游泳的时候身体太平
3、你想给旁边的一个人狠狠的肘击
 
in allcases, what happens is that your shoulder tightens up and gets pulled into anawkward position, which can easily impinge your rotator cuff and cause wear andtear on the shoulder. 
Here's a few examples of the chicken wingrecovery: 
这些情况都导致你肩膀紧张，处于难受的位置，很容易导致伤病。
以下是鸡式回臂的一些例子：
 
 


TheInefficient Chicken
From an efficiency standpoint, the chickenrecovery causes the following problems:
1. Over-swinging of your arms causing crossingover in front of your head, fishtailing, and general instability.  
2. Drag: all that swinging makes you wobble likea 4-year-old learning to ride a bicycle. 
3. The tension and exertion to fling your armforward is wasted and adds nothing to your speed overall. A tight shoulder alsomeans that your shoulder muscles will tire sooner, meaning your stroke is goingto break down faster, slowing you down. 
4. Your elbow will be lower, closer to thewater, and for most swimmers, drain your ability to send your momentum forwardon each stroke. 
没效率的小鸡
从效率的角度看，鸡式回臂导致以下几个问题：
1、过度挥动手臂，导致过中线，蛇形运动，不稳定
2、阻力，过度摆动让你看起来像学骑自行车的4岁小孩
3、用力向前扔手臂并不增加你的速度，紧张的肩膀意味着你的肩膀肌肉会很快感到疲劳，你的动作会很快变形，速度下降
4、你的肘部会降低，靠近水面，意味着往前传送动量的能力降低
 
But worst ofall, is that the movement is instinctive, so you have no awareness or controlover this mechanism - a movement that is potentially bad for your shoulderjoint and one that slows you down. 
但最最糟糕的是，这些动作都是你的本能，因此你自己不会察觉这种让你肩膀受伤，速度变慢的动作
 
Tracing TheAncient Lineage of Dog Paddle & Windmill to the Present Day Chicken WingRecovery
As we evolved into swimming creatures, we shareda common ancestor who taught us how to swim, along with dogs and horses. Wecalled it the dog paddle, but it should be called the worst swim stroke in theworld. 
狗刨  大风车到现在的鸡式回臂
我们最早是从狗和马身上学会游泳的，我们叫这种方式狗刨，但这是最糟糕的游泳方式。
 
Then camethe windmill stroke - one that is still used at the Olympic level - but a stokestyle that is generally not suited to efficient distance swimming or for thoseof us who can't afford shoulder surgery every year. 
然后是风车式划水，这你仍然可以在奥运会上看到，但不适用于长距离或是无法承担每年的手术费用的人。
 
So ourcompromise is the Chicken Recovery. 
And so now we've identified yet anotherinstinctive motion that is messing us up and creates a blind spot in ourtechnique. A blind spot is an area that we're not aware off. If we're not awareof it, how can we begin to correct it? 
所以我们折中的办法是鸡式回臂
这也是我们游泳技术中的一个盲区。需要进一步进行改进
 
Mostrecoveries are too quick and sudden, allow little time to evaluate the path ofthe recovery over the water and how it affects our entry and extension into astreamline on each stroke.
This makes it really difficult to learn howbetter to move the arm forward. 
大多数回臂的动作都太快了，只留下很少的时间让你去分析手在水上的路径，以及它如何影响入水和伸展成流线形
这使得研究如何更好地回臂变得十分困难。
 
What to doabout it
The Short Answer: Slow....things....down.
The main challenge that you have to overcome isthe initial difficulty in being aware of your body position (torso) relative toyour arm. 
该如何改进呢
简短的回答就是：慢下来
你所要面临的主要挑战是如何感知你身体和手臂的关系
 
If you areswimming flat, any attempt to lift your elbow above the water will result in atightening of the shoulder and potentially shoulder impingement. (see the firstphoto above)
如果你是趴着游的话，你试着抬胳膊的动作会让你的肩膀难受。看第一张图
 
If you swimon your side sufficiently, on each body rotation, you have the ability now tobring your elbow forward without impingement. However, you need to swing theelbow away from you to ensure that happens. Even if you rotate enough, you canstill pull the elbow behind your back and cause your shoulder problems. (seephotos #2 and #3)
如果你转动充分，那么你有很大的机会避免肩膀的撞击，但是你要注意让肘部远离你的身体。即使你转动充分，你仍有可能因为让肘部拉到身体后方，导致肩膀问题，如图2 3
 
If yourotate enough AND swing the elbow outward, keeping the arm wide on recovery andentry, then you're off to the races. (photo #4)
Let's look at some drills to practice in orderto get this feeling. 
如果你转动充分且回臂和入水的时候保持你的肘部在身体外侧，那么你就在正确的道路上了。如图4
让我们来看一些练习：
 
1. Salute(dry land)
Stand in front of a mirror. Hold your forearm infront of you like it is in a cast with your hand over your opposite hip. 
Let your hand relax, and then raise your armuntil you can almost salute yourself. 
1、敬礼（陆地练习）
站在镜子前，保持你的小臂在你前面，手在对侧髋部。
手放松，然后慢慢抬起手臂成敬礼的姿势。
 
This ispretty much how you should be moving your arm in the recovery. By swinging yourelbow away from your body. 
Practice it with both arms. Relax your shouldercompletely. Watch your shoulder: it should not rise up as you swing your armup. 
这差不多就是你在水中的回臂动作，把你的肘部挥离你的身体
两个手臂轮流练习，完全放松你的肩膀，注意你的肩膀：在挥动手臂的时候，不能够抬起
 
Let yourwrist relax. If you have any discomfort in your shoulder, adjust the angle ofyour upper arm at your shoulder joint.
This often feels strange and ridiculous to manyswimmers. Swimmers who have been used to doing the chicken wing recovery foryears. Take your time to discover this new movement. 
手腕放松，如果你感觉肩膀不舒服，调整你腋下的角度
这个动作对很多人来说都很奇怪，他们已经习惯了鸡式回臂好多年了，花点时间慢慢地研究一下这个新动作。
 
And veryimportant - use a mirror or watch your arm, shoulder and elbow with your eyes -to make sure that you're not just doing what feels natural: the chicken wing. 
很重要的一点，用镜子来观察你手臂，肩膀和肘部的动作，确定你不是在做你感觉舒服地动作：鸡式回臂
 
▲ 从这个位置开始，将手臂挥离身体
 

 ▲ 现在开始抬起你的手臂

 ▲ 整个过程中保持肩膀放松
2. StrokeRehearsal: Keep an Eye on Your Hands
Standing in front of a mirror or in waist deepwater, pretend to swim. Practice the recovery movement with your body at a 75degree angle (more or less) to the mirror and swing your elbow out and bring itforward until you can see your wrist and hand. 
2、划水练习：注意你的手
站在镜子前或者齐腰深的水里，假装在游泳。练习回臂的动作，身体和镜子保持75度角左右，移动你的手臂直到你能看到手和手腕
 
If you nowlook at your arm, it should be obviously in front of your chest. 
Repeat on both sides, and then try a fullstroke. 
Here are some example photos, but you'll see howthis works in the video:
如果你注意看你的手臂，应该是明显在胸前。
两边重复这个动作，尝试完整的划水
以下是一些图片：


 And nowleaning forward, you could do this in the water while standing or in a switchdrill with fins on. As you can see, if looked straight ahead, I'd be able tosee my hand in my peripheral vision. Try it!
And then rehearse each stroke happening onlywhen you get to this position. 
往前倾斜，你可以站在水里做这些动作，或者带着脚蹼在水里做。如果你朝前看的话，你眼睛的旁光会看到你的手。试一试图中的这个动作

3. ThePyramid Recovery (on a soft surface)
Try the following on a bed. Lie with your leadarm dangling over the edge. Make sure your body is in streamline with one hipdown on the bed and the other up. Let your nose rest on the bed. 
Put your arm fist own next to your head so thatyour bent arm forms a pyramid. 
Then move your recovering arm back and forth tothis position. 
3、金字塔式回臂
躺在床上，尝试前手伸出床沿，身体侧卧成流线型，鼻子朝下。另一手拳头放在头部旁边，手臂成金字塔形。然后前后移动回臂到这个位置。
 
4. PushHands with Fins
Kicking in streamline with fins, slowly push theback of your hand into the water up to your wrist and push it gently but firmlyforward until it has moved past your shoulder.  
You'll know when to switch sides when thepressure on the back of your hand drops (because your hand has moved from avertical position to an angled position).  
Then switch sides with a stroke smoothly but crisply.
Breathe on your side and then repeat. 
Try this on a 3-4 second count. Use your kick toprovide stability and to keep you moving forward. 
As you grow familiar with the drill, tryrelaxing your shoulders and focus on swinging your elbow away from your body toinitiate the recovery motion. 
Then when you swim, do the same thing, but withyour hands just above the surface of the water during the recovery phase. 
Overall, to gain more awareness of your armrecovery, shoulder position, body position and tension level,slow….things….down.  
4、戴脚蹼练习
戴脚蹼进行拉链手练习，开始回臂时手在水里，慢慢感受水流对手背的压力。然后慢慢抬高手到水面上方，做同样的回臂。
提高你回臂时对手臂，肩膀位置，身体位置和身体紧张程度的感知。把一切先慢下来。
 
5. FullStroke Focus Points
Relax your shoulders. Sounds simple but for mostswimmers it's challenging. 
Keep your elbow wet. Leave your stroking arm inthe water as you finish your pull. This helps remind you not to pull your elbowacross your body as you prepare for the recovery.  
Swing wide, then high. Most of us willinstinctively pull back and then try to swing the elbow up. Problem is, yourshoulder is already jammed and the best you'll be able to do without hurtingyour shoulder is to swing far too wide on the arm recovery. 
Shun the Zipper. Avoid the zipper drill oranything where you trace your hand along your body during a recovery motion.Try it on dry land - you won't be able to lift your elbow very high above yourshoulder while your hand is touch the side of your torso - and you shouldn't(unless you're a super-flexible Olympian or pro-triathlete who can affordshoulder surgery).
5、配合游注意要点
放松你的肩膀。听起来容易，但大多数做不到。
保持你的肘部湿润。划水结束时，保持手臂在水里，避免你划水结束时，手臂越过你的身体
移臂要宽，要高。大多数人本能地往后拉，然后向上甩肘部。你能保护你肩膀的办法是，让移臂在宽轨上进行。
避免拉链手练习。在陆地上做这个练习。移臂时要避免肘部过高，除非你是超级柔韧性的奥运选手或者是能负担肩部手术费用的铁人三项运动员。
 
FinalWords
It sounds like a lot, but it is worth it to youto spend some time exploring the sensations of your shoulder, slowing thingsdown and trying out these exercises and drills. 
Do you want to swim without pain? Attention tothese points will help you keep your shoulders healthy and swim faster withless effort. 
结束语
听起来好像很多，但是值得你花时间去体验肩部的感觉，放慢速度，尝试这些练习。
你想避免伤病吗？这些要点会帮助你保持肩膀健康，同时用更小的努力游得更快。
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