Stretches for Swimmers: Shoulders, Chest, Lats, and Spine
Shoulder, chest, lat, thoracic, and hip mobility for swimmers.
Use these stretches around swim training when shoulders, lats, chest, and upper back feel loaded.
Page guide
9
matching guided routines
35
individual stretches
Start here
Guided routines for swimmers
Morning Mobility
A gentle wake-up flow for hips, spine, shoulders, and breath before the day starts.
Open routine
Desk Reset
A short mobility break for neck, wrists, chest, and hips after long sitting sessions.
Open routine
Full Body Flexibility
A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.
Open routine
Lower Back Relief
Comfortable floor stretches that reduce stiffness around the hips, glutes, and low back.
Open routine
Runner Recovery
Post-run mobility for calves, hip flexors, quads, hamstrings, and glutes.
Open routine
Sleep Wind Down
Slow stretches and longer holds to downshift the nervous system before bed.
Open routineExercises
Stretches for swimmers
Cat-Cow Warmup
Move slowly between rounding and arching your back. Match each movement to a steady breath.
View stretch
Standing Roll Down
Soften your knees and roll down one vertebra at a time, then rebuild your posture slowly.
View stretch
Doorway Chest Opener
Place forearms on a doorway or wall corner, then step through gently until the chest opens.
View stretch
Seated Figure Four
Cross one ankle over the opposite thigh and hinge forward with a long spine.
View stretch
World's Greatest Stretch
Move from lunge to elbow drop to open rotation, staying controlled through each position.
View stretch
Thread the Needle
Slide one arm under the chest and rotate gently through the upper back.
View stretch
Supine Twist
Let both knees fall to one side while the opposite shoulder stays heavy.
View stretch
Child's Pose Side Reach
Sink hips back and walk both hands to one side to open the low back and side ribs.
View stretch
Pigeon Variation
Set up a comfortable pigeon shape or use a reclined figure four if your hips prefer it.
View stretch
Butterfly Forward Fold
Bring soles of the feet together and fold forward with a rounded, relaxed spine.
View stretch
Scapular Wall Slides
Stand against a wall and slide elbows upward while keeping ribs soft.
View stretch
Cross-Body Shoulder Stretch
Draw one arm across the chest and keep both shoulders low.
View stretch
Overhead Triceps Stretch
Reach one elbow overhead and let the hand rest down the upper back.
View stretch
Eagle Arms
Wrap arms or hold opposite shoulders, then breathe between the shoulder blades.
View stretch
Puppy Pose
Keep hips over knees and walk hands forward until the chest softens toward the mat.
View stretch
Open Book Rotation
Lie on one side with knees stacked and open the top arm like a book.
View stretch
Sphinx Press
Prop onto forearms and gently lengthen the chest forward.
View stretch
Seated Spinal Twist
Sit tall, cross one leg if comfortable, and rotate gently from the ribs.
View stretch
Adductor Rock Back
Extend one leg to the side and rock hips back until the inner thigh stretches.
View stretch
Frog Stretch
Widen the knees, support yourself on forearms, and shift hips back gently.
View stretch
90/90 Hip Switch
Sit in a 90/90 shape and rotate both knees side to side with control.
View stretch
90/90 Forward Fold
Fold over the front shin from a 90/90 position while keeping the spine long.
View stretch
Deep Squat Hold
Sink into a comfortable squat and use elbows or a block for support.
View stretch
Happy Baby
Lie on your back, hold feet or thighs, and let the knees drop wide.
View stretch
Wide-Leg Forward Fold
Stand with feet wide, hinge at the hips, and let the torso fold toward the floor.
View stretch
Pyramid Stretch
Step one foot back, square the hips, and fold over the front leg.
View stretch
Downward Dog Pedal
Lift hips into downward dog and alternate bending one knee while lengthening the other heel.
View stretch
Shin Box Lift
Sit in a shin box position and lift the hips slightly, then lower with control.
View stretch
Lat Prayer Stretch
Place elbows on a bench or chair and sink the chest down with hands together.
View stretch
Standing Side Bend
Reach one arm overhead and arc gently to the opposite side.
View stretch
Supine Pec Stretch
Lie face down or slightly rotated with one arm out to the side to open the chest.
View stretch
Wall Angels
Stand against a wall and slowly move arms between goalpost and overhead positions.
View stretch
Supported Fish
Lie back over a pillow or bolster and let the chest open.
View stretch
Supported Forward Fold
Fold forward over pillows or a chair so the body can fully relax.
View stretch
Constructive Rest
Lie on your back with knees bent and feet planted, letting the body settle.
View stretchFAQ
What stretches help swimmers shoulders?
Wall slides, wall angels, puppy pose, lat prayer stretch, and chest openers are useful choices.
Should swimmers force overhead range?
No. Build range gradually and avoid pinching through the front or top of the shoulder.