Swimmers

Technique

How to perform Swimmers

1. Lie face-down with your chest and forehead resting on the floor or optional padding, legs relaxed and one arm reaching overhead.
2. Lift that hand slightly and begin a slow sweep out to the side, keeping the chest down.
3. Continue toward your hip while rotating the upper arm to allow the hand to turn behind you.
4. Bend the elbow and bring the back of your hand toward your lower back only as far as your shoulder motion allows.
5. Reverse the sequence, straightening the elbow and sweeping the arm back overhead while keeping it lightly raised.
6. Allow controlled shoulder-blade movement without rolling or lifting your torso to extend the reach.
7. Lower the arm, then perform the same sequence on the other side.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid, Trapezius, Infraspinatus.