Why This Matters

Swimming is a sport of precision. Small limitations in mobility or stability—especially in the shoulders, spine, and hips—can lead to inefficient strokes, decreased power, and increased injury risk.

Our goal is simple: Help you move better so you can swim faster and stay healthy. Use these self-checks to assess your mobility and strength. If you’re unable to complete them, follow the recommended exercises to improve.

Self Check #1 Steamline on the wall

Hips, Low Back and Head on the wall
Raise your arms to streamline maintaining contact on the wall

Thoracic Extension with Foam Roller

Instructions: Lie on your back with the roller placed across your shoulder blades. Your hips should be on the ground with your head supported in your hands. Let your back arch over the roller until you feel a good stretch, hold for 5-10s and return to the starting position. Repeat 15-20 times.

Lacrosse Ball to Posterior Shoulder‍ ‍

Instructions: Raise your arm to shoulder height, follow the posterior aspect of your arm until it meets your body. If you press here, it should be sore. Place the ball in this place and lean up against the wall or on the ground. The arm shoulder is relaxed. Make small movements side to side for 1-2 minutes.

Bear Plank

Instructions: Get into the tabletop position, hands under the shoulders, knees under the hips, toes planted. Push your knees off the ground until your back is flat while pushing your shoulder blades away from your body. Hold 3-5x :30s.

Self Check #1 Shoulder 90/90 ER

Laying on table or foam roller, raise shoulders to 90 degrees, let arms fall open (Think goal Post). Your hands SHOULD be able be parallel to forearms and ground

Thoracic Extension with Foam Roller

Instructions: Lie on your back with the roller placed across your shoulder blades. Your hips should be on the ground with your head supported in your hands. Let your back arch over the roller until you feel a good stretch, hold for 5-10s and return to the starting position. Repeat 15-20 times.

*see video in self check #1

Lacrosse Ball to Posterior Shoulder‍ ‍

Instructions: Raise your arm to shoulder height, follow the posterior aspect of your arm until it meets your body. If you press here, it should be sore. Place the ball in this place and lean up against the wall or on the ground. The arm shoulder is relaxed. Make small movements side to side for 1-2 minutes.

*see video in self check #1

Face Pulls‍ ‍

Instructions: Use an anchored band, with a handle in both hands. Pull the hands towards the ears, with your elbows at shoulder height. Hands should pass the elbow. 3x10-15 (Or Fatigue).

Bear Plank

Instructions: Get into the tabletop position, hands under the shoulders, knees under the hips, toes planted. Push your knees off the ground until your back is flat while pushing your shoulder blades away from your body. Hold 3-5x :30s.

*see video in self check #1

Self Check #3

Seated Thoracic Mobility

Sit in a chair, feet flat on the ground, arms crossed over your chest, twist to one side, twist to the other
Shoulder reach 60-75 Degrees

Open Book

Lay on your side with knees at 90 degrees. Arms Extended in Front of you, head supported on a pillow if needed. Top arm rotates open, eyes following your hands. Aiming to have the back the she shoulder touch the ground. You should feel stretch in your chest or back.

Wall Press

Instructions: Standing with your back on the wall, legs relaxed. Try to contact the wall with your hips, back, shoulders and head. Palms Open and to the side. Press backwards into the wall for :05-:10s. IMPORTANT: Your shoulders should not raise towards your ears, pressure between shoulder blades. CHECK- by using your other arms and making sure your UT is relaxed.

Self Check #4

Supine Mobility

Shoulder Distance off table
- If you can fit more than 1-2 fingers between shoulder and table, your chest is tight!!

Foam Roller Pec Stretch

Instructions: Lie on the foam roller from your head to to your hips. Arms shoulder be stretched towards the ceiling with your shoulder blades pinching the roller. Let your arms fall open with your palms towards the ceiling until you feel a good stretch across your chest. Bonus- make “snow angels” for 2-5 minutes.

Bonus: Return to the starting position and bend your elbows- let your arm fall open like a goal post. ***DO NOT LOSE THE SHOULDER BLADE SQUEEZE***.

Self Check #5

Cervical ROM

Look Over Both Shoulders (Chin reaches Shoulder)

Chin Tuck

Instructions: Laying on your back with a towel roll behind your head. Try to make as many chins as you can. Do not lift your head off the towel. Should feel a gentle stretch at the base of your skull. Hold 20x:05s.

Wall Press

Instructions: Standing with your back on the wall, legs relaxed. Try to contact the wall with your hips, back, shoulders and head. Palms Open and to the side. Press backwards into the wall for :05-:10s. IMPORTANT: Your shoulders should not raise towards your ears, pressure between shoulder blades. CHECK- by using your other arms and making sure your UT is relaxed.

Self Check #6

Thomas Test (Unlock Your Hips!)

Lay on the Edge of the table with your hips on the edge of the Table/bed. Hold one Knee to your Chest. Allow the other leg to drop off the side of the table/bed. The leg should rest on the surface with the knee hanging at 90 degrees. If the leg pulls to the side, TFL work is needed. If leg not reaching the table or the knee is not fully bent, hip flexor stretching needed.

Lacrosse Ball on TFL‍ ‍

Instructions: Find the point on the front of the hip, place 2 fingers below and 2 fingers out to the side. This is a small point that will take your breath away, no rolling necessary. You may perform this on the wall or ground. Hold 1-2 minutes.

½ Kneeling Hip Flexor Stretch

Instructions: One Knee down on the ground, the other leg propped in front. Knee should be directly under the shoulder. Do not push hips forward, attempt to tuck pelvis (Think scared dog with tail between your legs). Gentle stretch throughout the quad and front of the hip. For more intense stretching, raise your hand or lift your leg onto a chair/couch.

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

If you’re dealing with shoulder pain while swimming, tightness that’s limiting your stroke, or you’re simply looking to improve performance, we’re here to help you move better, feel stronger, and get more out of every swim.

Mobility and Strength Basics for Swimmers