Mobility and Strengthening Exercises for Swimmers
Swimming is an incredible full-body workout, but it can also create tightness and weaknesses in specific areas of the body. To keep your shoulders, back, and hips healthy—and to prevent injury—incorporate the following mobility exercises and strengthening activities into your routine.
1. Lacrosse Ball to Posterior Shoulder
How to:
Raise your arm to shoulder height and follow the posterior aspect of your arm until it meets your body.
Place a lacrosse ball in this sore spot and lean against the wall or lie on the ground.
Keep your arm relaxed and make small side-to-side movements for 1–2 minutes.
Why: Relieves tension in the posterior shoulder, improving shoulder mobility and reducing risk of impingement.
2. Thoracic Extension with Foam Roller
How to:
Lie on your back with a foam roller placed across your shoulder blades.
Keep your hips on the ground and support your head with your hands.
Allow your back to arch over the roller until you feel a gentle stretch.
Hold for 5–10 seconds, then return to the starting position.
Repeat 15–20 times.
Why: Opens up the thoracic spine, counteracting the rounding that often occurs from frequent swimming.
3. Foam Roller Pec Stretch
How to:
Lie on the foam roller so it supports your head to hips.
Stretch your arms toward the ceiling, pinching your shoulder blades onto the roller.
Let your arms fall open with palms facing the ceiling until you feel a stretch across your chest.
Bonus: Make “snow angels” for 2–5 minutes.
Optional: Bend your elbows and let your arms fall open like a goalpost—but don’t lose the shoulder blade squeeze!
Why: Helps open the chest and improve posture, which is essential for stroke efficiency.
4. Lacrosse Ball on TFL (Tensor Fasciae Latae)
How to:
Locate the TFL at the front of your hip: two fingers below and two fingers out from the hip bone.
Place the lacrosse ball on this spot—no rolling necessary—and hold for 1–2 minutes.
Why: Releases tightness in the hip, improving your kick and overall hip mobility.
5. Bear Plank
How to:
Start in a tabletop position: hands under shoulders, knees under hips, toes planted.
Push your knees off the ground until your back is flat, while pushing your shoulder blades away from your body.
Hold for 30 seconds, repeat 3–5 times.
Why: Strengthens the core and shoulder stabilizers, which are key for power and efficiency in the water.
6. Face Pulls
How to:
Anchor a resistance band and hold handles in both hands.
Pull your hands toward your ears with elbows at shoulder height, making sure your hands pass your elbows.
Perform 3 sets of 10–15 reps, or until fatigue.
Why: Builds upper back strength and improves posture—crucial for shoulder health in swimmers.
Exercises to Avoid
Certain stretches can actually increase the risk of shoulder or chest injuries for swimmers:
Cross body stretches
Pec stretches behind the back
Overhead triceps stretch
Incorporate these exercises regularly to keep your shoulders, chest, and hips mobile and strong—so you can swim faster, recover quicker, and stay injury-free.