As part of the NSW Institute of Sport’s High Performance at Home campaign, NSWIS Strength & Conditioning coaches are providing tips to complement & explain the exercise routines.

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.