Swimmer

Mostly we focused on hip mobility, so we decided to kick-off the new year with some shoulder/back mobility. The Swimmer or “hover” is good for beginners, but also for people who have gained some experience in mobility.

How to do it?

• Lay down, head to the floor
• Stretch arms out as far as possible
• The palms should face each other
• - Move your stretched arms to your lower back/upper legs
• Arms remain stretched through the whole motion
• Like in swimming, your palms turn from inside out, the closer you get to your lower back/upper legs. They should face upwards when you are there
• Place hands a bit lower than in the middle of your back
• Palms face upwards
• Elbows point as high as possible for a few seconds, then level with your body
• Do the same movement from the back to the front
• When your arms are in their starting position, place your fingers on the back of your head
• Palms face down
• Elbows point as high as possible for a few seconds

Notice

• Hold arms as high as possible
• Slow and controlled movement
• Movement from front to back should take at least 15 seconds
• 5-8 reps
• Try to increase the range of motion with every rep

Summary
Some of us working in an office might here popping noises in the shoulders. This is nothing to worry about, it is just you freeing your back 😉 Over the long time, this could also relief tensions in your back. Most of all, it will increase the mobility in your shoulders and you have a good feeling towards in them at when going into training.