If you’re experiencing neck and/or shoulder pain, give this routine a shot:

1. T-Spine extension on the foam roller: 60 sec.
2. Foam roll Lats: 60 sec. each side
3. Pec Smash with ball: 60 sec. each side
4. Lat stretch on stability ball: 60 sec. hold
5. Prone dislocates w/dowel: 60 sec.
6. Half-kneeling band pull-apart: 60 sec. (switch forward leg at 30 sec.)
7. Prone swimmers w/hover: 60 sec.

Home swim activities help to build good form and stamina in a particular skill. Once a skill has been mastered on land or in a bathtub it becomes easier to perform in the water.

This yoga for swimmers express class focuses on developing hip mobility. Although increasing range of motion of the hip is the primary intent of the class body awareness and stability are also addressed.

In this series of videos we will simulate swimming movements and engage the same muscles we use while we swim each stroke. We won’t have an intro or a long outro. That is because we want you to be able to play the video whenever you are ready and start the workout. The disadvantage of this method is that you don’t have a strong warm-up routine structured. So if you feel like you need to warm up beforehand you can use this video: https://youtu.be/tsneJbHM8IM

1. Squat to high arms
2. Mini V-ups holding breath
3. Backstroke kick with rotation
4. Face up backstroke swim
5. Reverse plank backstroke
6. Plank twists
7. Seated kicks
8. Lunge ups right leg
9. Lunge ups left leg
10. Fast high knees