Swimming · 2¾ min

Pre-Swim Warm-Up

Prepare your shoulders and upper body for the reach and rotation of swimming, with arm circles, side bends and wall slides before your first lengths. About three minutes.

2¾ min
5 exercises
Needs a wall

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1
Standing Hip Circles
45s
Lift one knee and trace a slow, controlled circle from the hip.
How to do it
1. Stand tall with your hands on your hips and shift your weight onto your right foot. Use a wall or sturdy support if needed.
2. Lift your left knee in front of you, keeping it bent and your torso upright. Raise it only as high as you can without rounding your back or hiking your pelvis.
3. Slowly move your left knee out to the side from the hip. Keep your pelvis facing forward and your standing leg steady; make the circle smaller if you start to lean.
4. Keeping the left knee bent, rotate the hip so the foot moves behind you, then guide the knee gently backward. Stay within a range that lets your back and pelvis remain steady.
5. Bring your left leg back beneath you to complete the circle. Repeat slowly in the reverse direction, then change to your right leg when ready, or follow the routine’s side cue.
Why it matters
Explore several directions of hip movement with a slow bent-knee circle.
How it should feel
Controlled movement around the lifted hip, with the standing side keeping you steady.
Make it easier or harder
EasierHold a stable support. Make a smaller circle at a comfortable knee height.
HarderSlow the circle. Use the same range and less momentum.
2
Good Mornings
30s
Hinge at the hips with a long spine, then return to standing.
How to do it
1. Stand with your feet hip-to-shoulder width apart and both soles flat. Soften your knees and rest your hands lightly behind your head, without pulling on your neck.
2. Push your hips back and let your torso tip forward. Keep your knees softly bent, both feet flat and your head in line with your comfortably long back.
3. Continue hinging only as far as a gentle hamstring pull, stopping before your back rounds. Press through both feet and bring your hips beneath you to stand tall without leaning backward. Repeat smoothly for the allotted time.
Why it matters
Practise moving from the hips while keeping both feet grounded.
How it should feel
Light work and a gentle lengthening through the backs of the thighs and buttocks.
Make it easier or harder
EasierHands on hips. Practise a smaller hinge with light hand feedback.
HarderLower more slowly. Keep the same bodyweight movement and comfortable range.
3
Dynamic Side Bends
30s
Move smoothly side to side through a standing side bend.
How to do it
1. Stand tall with feet hip-width apart. Raise both arms overhead with palms facing each other, keeping your knees soft and ribs controlled.
2. Bend gently to your right through the waist and ribs. Keep both feet flat, hips steady and chest facing forward; use a comfortable range.
3. Return upright, then bend gently to your left with both arms overhead. Continue alternating through centre, without bouncing or forcing the range.
Why it matters
Explore gentle side bending through the ribs and waist.
How it should feel
A smooth lengthening along the side of the ribs and waist, without a compressed or pinching feeling.
Make it easier or harder
EasierHands on hips. Use a small bend without lifting the arms.
HarderSlow each return. Keep the same comfortable range and relaxed shoulders.
4
Arm Circles
30s
Make big controlled circles with the arms forward then back.
How to do it
1. Stand tall with feet about shoulder-width apart. Extend both arms out to the sides at shoulder height, with elbows straight and hands relaxed.
2. Begin smooth forward circles from the shoulders: move your hands forward and down, then continue around. Start small and gradually make the circles larger within a comfortable range; keep your torso steady.
3. Continue the same circle by sweeping the arms back and up, then around to the front again. Reverse direction when comfortable. Keep moving smoothly, with a relaxed neck.
Why it matters
Move your shoulders through controlled circles before upper-body activity.
How it should feel
Smooth shoulder movement with gentle work in the arms and a relaxed neck.
Make it easier or harder
EasierCircle one arm. Keep the circle small and the shoulder relaxed.
5
Scapular Wall Slides
30s
Back against the wall, slide arms from W to Y overhead.
How to do it
1. Stand with your back comfortably against a wall, feet hip-width apart and a small step forward. Keep both feet flat and knees soft. Bend your elbows into a W, with the backs of your hands and forearms resting lightly on the wall. Keep your head neutral without forcing it back.
2. Slowly slide both arms upward toward a Y while keeping easy contact with the wall. Let your shoulder blades move naturally as your arms rise, keeping your neck relaxed and ribs steady. Stop before you need to arch your back, force contact or push through pain. Lower smoothly to the W and repeat.
Why it matters
Practise raising your arms as your shoulder blades move with them.
How it should feel
Gentle work through the shoulders and upper back, with light contact against the wall.
Make it easier or harder
EasierSlide less far. Stop at a lower, comfortable arm height.
HarderSlow the slide. Raise and lower smoothly without adding weight.
When to stop
Stop if the arm slide causes pain; do not push through it.