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