A Dynamic Warmup for Your Next Swim

Warming up is important for every workout, including swimming.

To keep your shoulders and core healthy, here are some great dynamic movements to get your whole body warmed up before your next swim.

The Inchworm

1. Start in the position to the right.
2. Inch your feet towards your hands (like an inchworm).
3. Walk your hands out to return to the starting position.
4. Inch forward 5 Times. [hr]

World’s Greatest Stretch

1. Start in a forward lunge position with your left leg back and right leg forward.
2. Keeping your spine in neutral, hinge your torso, and rest your right forearm on your right thigh.
3. Plant your left hand on the ground parallel to your right foot.
4. Straighten out your back leg.
5. Rotate your right hand up, so that your shoulders are in alignment and you are looking at your raised hand.
6. Bring your raised hand back down to your thigh or rest it on the ground next to your planted hand.
7. Repeat the rotation (steps 4-5) 5 times on each side. [hr]

Lunge with Overhead Reach

1. Keeping your hips parallel, reach your left leg forward into a lunge.
2. As you raise both hands over head, engage the core to ensure your ribs don’t flare outward.
3. Bring your hands back down.
4. Push off your right leg, bringing it forward into a lunge position.
5. Raise both hands over head.
6. Lunge forward 10 times on each side.

[hr]

Scapular Wall Slides

1. With your back making as much contact with a wall as possible, raise both arms overhead and press them against the wall.
2. Starting with your arms at a 90 degree angle with your shoulders, press your arm upwards as far as possible. As you press, make sure your back and arms remain in contact with the wall.
3. Maintaining contact with the wall, bring your arms back down to 90 degrees.
4. Repeat 10 Times. [hr]