Mobilise with Active Stretching

Exercises that mobilise the body, joints and muscles required for the swim set. Shoulders are generally the areas most prone to swimming injury so should have extra attention.

Work down the body mobilising your Neck, Shoulders, Chest and Upper Back, Hips, Hamstrings and Calves. Do sets of 12 for each exercise unless stated otherwise.

Sitting Neck Rotations – Sit upright with your shoulders down. Look straight ahead. Slowly turn your head towards your left shoulder as far as is comfortable. Hold then release slowly and return to the starting position. Repeat to the right side. Repeat 6 times on each side

Sitting Upper Trap Stretches – Sitting up straight, with your feet flat and shoulders back, grab onto the bottom of your chair with your right hand or tuck fingers under buttocks. Slowly tilt your head, bringing your left ear toward your left shoulder until you feel a gentle stretch along the right side of your neck and shoulder. Hold briefly then release gently. Repeat on the opposite side. Repeat 6 times on each side

Standing Streamline Reach Ups– Elbows and upper arms held in line with shoulders and forearms vertical at 90 degrees. Stretch arms up to full extension. Keep chin in neutral position. Do not pull elbows backwards. Activate glutes and avoid ribs flaring upwards and outwards. Return to starting position and repeat.

Wall or Floor Slides– Keep back flat against the wall/floor. Elbows and upper arms level with shoulders and upper arms at 90 degrees, palms facing forwards. Keep forearms, wrists and back of hands flat against the floor/wall as you slide the arms overhead.

Shoulder Internal or External Rotation– Keep back flat against the wall/floor. Elbows and upper arms level with shoulders and upper arms upwards at 90 degrees, palms facing forwards. During the internal phase avoid the shoulders moving forward.

Sitting Rotations Hands on Head– Sit upright with hips forward and square. Hands lightly on head. Rotate the body to one side keeping hips still. Head and shoulders follow body around. Repeat to the other side.

Kneeling Rotations– Kneel with hands down in square hip position. Take one hand to head with elbow pointing horizontally out. Drop the elbow down and through underneath the body. Then take the elbow out and up rotating up towards the ceiling. Keep head and shoulders square following the elbow.

Sidelying Open Ups (Clams)– Lye on one side with Legs bent and at 90 degrees to body. Place lower arm under head and upper hand on hip. Lift top knee away from lower knee without the top hip dropping backwards. Perform the movement in a slow and controlled manner.

Hip Internal Rotation W’s, Lying– Lye prone on front knees together. Lower legs raised at 90 degrees to body. Drop up legs down to the side.

Hip Lateral Lunges, Standing– Standing upright with shoulder blades pulled down and backwards. Feet turned outwards approximately 1.5 to 2 times body width. Drop hip downwards not backwards and maintain and erect body.

Hip Flexor Lunge– Assume kneeling position. Raise one leg forward and rest on foot. Opposite arm extended overhead. Lean forward towards the front knee. Maintain square forward alignment of the hips and shoulders.

Standing Calf Lunge– Standing facing wall. Feet hip width apart. One leg forward and bent the other straight backwards. Heal of back leg down on floor. Drop front knee over front foot towards the wall keeping heel of both feet down.

Heel Drops– Use step if available. Feet hip width apart on edge of step. Drop heels downwards belwo the level of the toes and dynamically move upwards and downwards.

Knee & Ankle Extension– Lying on back facing upwards legs straight. Raise one leg hold back of the upper leg with the knee flexed at angle. Extend the knee and straighten the lower leg. Point tows to ceiling

Pages Below:

2. Overview of Pre-water Mobility (RAMP system)
3. Raise Body Temperature Exercises
4. Activate Exercises
5. Mobilise Exercises
6. Prime your body Exercises
7. Post-water Static Stretching