Intermediate · 5 min
After Swimming
Stretch your chest, shoulders and sides after your swim.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Wall pecs
Standing · Focus: chest, shoulders.
- 02
60sOverhead tricep standing
Standing · Focus: triceps, shoulders.
- 03
60sOne arm hug standing
Standing · Focus: shoulders, upper back.
- 04
30sPuppy pose
Floor · Focus: shoulders, chest, back.
- 05
60sSide bend seated
Seated · Focus: sides, shoulders, back.
- 06
30sChild's Pose
Floor · Focus: back, hips, shoulders.
Step by step
How to do the routine.
Step 1 · 60 seconds
Wall pecs
- Stand beside a wall and place one forearm against it, elbow bent.
- Step gently forward and turn your chest away from that arm.
- Release and repeat on the other side.
Keep your shoulder down and the stretch gentle.
For less intensity, position your arm lower and take a smaller step or turn away.
Step 2 · 60 seconds
Overhead tricep standing
- Stand tall and reach one arm overhead.
- Bend that elbow so your hand rests behind your upper back.
- Use your other hand to gently guide the raised elbow.
- Release and repeat on the other side.
Keep your ribs down and avoid pulling your neck forward.
For less intensity, reach your hand toward your shoulder rather than farther down your back.
Step 3 · 60 seconds
One arm hug standing
- Stand tall and bring one arm across your chest.
- Use your opposite forearm to gently draw it closer.
- Release and repeat on the other side.
Keep the stretching shoulder down and the elbow below shoulder height.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 4 · 30 seconds
Puppy pose
- Start on hands and knees, with hips over knees.
- Walk your hands forward and lower your chest.
- Rest your forehead on the mat or a support.
Keep your hips above your knees and your neck relaxed.
For less intensity, keep your chest higher and soften your knees or elbows as needed.
Step 5 · 60 seconds
Side bend seated
- Sit tall with your feet flat on the floor.
- Raise one arm overhead and lean gently to the opposite side.
- Return to center and repeat on the other side.
Keep both hips on the seat and avoid leaning forward.
For less intensity, keep your hand on your hip and lean only a little.
Step 6 · 30 seconds
Child's Pose
- Kneel with your big toes together and knees comfortably apart.
- Sit your hips toward your heels and walk your hands forward.
- Rest your forehead on the mat and breathe slowly.
Use a cushion under your forehead or between your hips and heels if needed.
For less intensity, bring your knees closer together and support your forehead with a folded blanket.
Keep moving
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