Quick Posture Fix for Desk-Bound Swimmers

This exercise is perfect for all desk-bound swimmers out there! You might spend a lot of time sitting at a desk typing all day or hunched forward while you’re on your phone. Swimming pulls your posture forward as well, which can lead to tightness and a loss of mobility in the upper back and shoulders. 

This quick posture fix can help you improve posture, reset your shoulder position, and release some of that stiffness to bring more mobility into the upper body. 

Shoulder-Blade Touch 

Start by sitting up nice and tall—you can do this while sitting at your desk, just be sure your spine is straight, and your eyes are looking forward with your head and neck in alignment with the rest of your spine. 

Bring one hand out directly in front of you at shoulder height with thumb pointing toward the ceiling and palm facing inward, as though you’re reaching to shake someone’s hand. 

Then, simply bend the elbow back and draw your hand beside and behind the ear and reach behind your neck. Try to touch your fingertips between your shoulder blades so that your elbow is flexed and pointing skyward.

Pause a moment, then bring the hand back to the starting position. Complete three rounds of eight repetitions on each side throughout the course of your day.  

You do not have to do these all at once. You can do a few at lunchtime, a couple later in the afternoon, or any other times when you have a moment. This simple movement is a great way to reset your posture and help maintain a strong overhead position when you’re swimming.