Easy Stretch Before Swimming for A Better Streamline

Shoulder and back tension are two things that make it difficult for any swimmer to get into a good overhead position during a streamline. Tension can also make activities of daily living more challenging and uncomfortable. 

Carving out some time to focus on this simple movement can help alleviate some of that tension. Use this drill before swim practice or as part of your dryland training to stay loose. 

Wall Angel

Stand with your feet shoulder-width apart, about an inch or two away from a wall or other sturdy flat surface. Focus on tucking your tailbone under so that you can press your lower back firmly against the wall. Open the chest by raising the arms out to the sides so your elbows are bent and the backs of your hands are flat against the wall. Your upper arms should be parallel to the floor and the lower arms perpendicular, so the elbows are bent at a 90-degree angle. 

Then, gently push the elbows and wrists back until they contact the wall, while maintaining contact between the lower back and the wall. This position may be challenging for some folks who are especially tight in the shoulders and upper body. If that’s the case for you, hold still and take several deep breaths.  

Once your back and shoulders have loosened a bit and you feel like you can progress, slide your hands up the wall as far as you can and straighten the elbows, so you come into an overhead arm position, while maintaining that lower back, elbow, and wrist contact with the wall. Reach up as high as you can, then, slowly slide the hands back down to the starting position.

Complete three sets of eight repetitions daily for the best effect.