Intermediate · 3 min 30 sec
Swim Warm-Up
Prepare your shoulders and trunk with smooth, controlled movements before swimming.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0130s
Shoulder rolls seated
Seated · Focus: shoulders, upper back.
- 02
30sArm circles
Standing · Focus: shoulders, arms.
- 03
30sArm swings
Standing · Focus: chest, shoulders.
- 04
30sTrunk twist
Standing · Focus: core, sides, back.
- 05
30sToe touch twist
Standing · Focus: hamstrings, back, sides.
- 06
60sKnee hugs
Standing · Focus: hips, glutes.
Step by step
How to do the routine.
Step 1 · 30 seconds
Shoulder rolls seated
- Sit tall with your feet flat on the floor.
- Lift your shoulders toward your ears.
- Roll them back and down in slow circles.
- Reverse the direction halfway through.
Let your arms relax and keep the circles smooth.
For less intensity, use smaller circles and keep your arms lower.
Step 2 · 30 seconds
Arm circles
- Stand tall with your arms out at shoulder height.
- Make small forward circles with both arms.
- Gradually widen the circles as comfortable, then reverse direction.
Keep your shoulders relaxed and avoid swinging forcefully.
For less intensity, use smaller circles and keep your arms lower.
Step 3 · 30 seconds
Arm swings
- Stand with your feet shoulder-width apart and knees soft.
- Open your arms to the sides, then swing them gently across your chest.
- Repeat, alternating which arm crosses on top.
Keep the motion smooth and within a comfortable range.
For less intensity, keep your arms lower and use a smaller swing.
Step 4 · 30 seconds
Trunk twist
- Stand with your feet shoulder-width apart and knees soft.
- Extend your arms to the sides.
- Turn your torso gently from side to side.
Keep your movement controlled and avoid jerking at the end of each turn.
For less intensity, make the turn smaller, soften your knees, and reach only partway.
Step 5 · 30 seconds
Toe touch twist
- Stand with your feet wide apart and knees soft.
- Hinge forward and turn to reach one hand toward the opposite foot.
- Return to standing and repeat on the other side.
Reach only as far as comfortable; touching your toes is optional.
For less intensity, make the turn smaller, soften your knees, and reach only partway.
Step 6 · 60 seconds
Knee hugs
- Stand tall with your feet hip-width apart.
- Lift one knee and gently hold it toward your chest.
- Lower your foot and repeat on the other side.
Keep your torso upright and move slowly to stay balanced.
For less intensity, hold behind your thigh and bring the knee in only partway.
Keep moving
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