Swimming places consistent stress on your shoulders, back, and chest — areas that drive power through every stroke. Over time, these muscles can tighten, limiting your range of motion and affecting your technique. A short, daily stretching routine can help you move more efficiently, maintain shoulder health, and recover faster between sessions.
Whether you’re a competitive swimmer or train recreationally, these stretches target key areas used in freestyle, backstroke, breaststroke, and butterfly.
The best 5 stretches for swimmers
Swimmers and triathletes have specific mobility needs for their sport. Here, we’ll differentiate between the four strokes: freestyle (crawl), butterfly, breaststroke, and backstroke.
For all of these strokes, shoulder mobility and flexibility are essential to achieve perfect technique and to avoid being limited by your own body. Below are 5 stretches to help you perform better before diving into the water.
Alternating shoulder flexion: to actively prepare your shoulders in flexion.
Shoulders global: shoulder rotations are extremely important, especially during the recovery and catch phases.
Overhead activation: to activate the back and shoulder muscles that help achieve proper shoulder flexion.
The bird: this exercise opens the rib cage, stretches the anterior shoulder structures, and helps you feel freer.
Side to side: to release the pectorals and the anterior structures of the shoulder.
Exercise 1/5: alternating shoulder flexion
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the lats and chest
Instructions
• Upright torso, arms extended
• One arm extended overhead, the other moving backwards
• Controlled alternating movements
Targeted Areas
Shoulders, Lats
Equipment Required
None
Exercise 2/5: shoulders global
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the upper back and shoulders
Instructions
• Standing, arms extended in front of you
• Phase 1: Pull elbows back to shoulder height
• Phase 2: Extend arms overhead
Targeted Areas
Shoulders, Rotator
Equipment Required
None
Exercise 3/5: overhead activation
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the middle of your back
Instructions
• Bend knees slightly and engage your abs
• Lean your chest forward
• Raise your arms as high as possible
Targeted Areas
Shoulders, Traps
Equipment Required
None
Exercise 4/5: the bird
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the shoulders
Instructions
• Hands behind the back
• Hands placed one over the other against the lower back
• Elbows move back and forth with maximum amplitude
Targeted Areas
Rotators, Shoulders
Equipment Required
None
Exercise 5/5: side to side
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretching at your shoulders and pectoral
Instructions
• Stretch one arm out to the side while flexing the other
• Keep your arm and shoulder on the ground
• Perform slow and controlled arm-to-arm transitions
Targeted Areas
Shoulders, Pecs, Biceps
Equipment Required
None
Why shoulder mobility matters for swimmers
Shoulder mobility directly influences stroke efficiency and water position. Limited range can cause compensations — such as arching the lower back or over-rotating through the torso — which increase drag and reduce propulsion. Maintaining a full, pain-free overhead range supports smoother, more powerful strokes.
The most common restriction in swimmers is tightness in the pectorals, lats, and anterior shoulder capsule. Over time, this imbalance can lead to discomfort or restricted movement patterns that affect endurance and performance.
Common mobility limitations in swimmers
Area
Common Limitation
Effect on Performance
Shoulders
Tight internal rotators
Reduced recovery and entry position
Chest (Pectorals)
Shortened muscles from repetitive use
Forward-rounded shoulders, poor posture
Lats
Limited overhead reach
Difficulty maintaining streamlining
Thoracic Spine
Stiffness and poor rotation
Reduced breathing and reach capacity
Hips
Tight hip flexors
Impaired kick and body alignment
Integrating stretching into your swim routine
Pre-swim: Use dynamic versions of these stretches to increase blood flow and joint readiness.
Post-swim: After your swimming session, stretching can help you recover faster.
Off days: Include the full series to improve mobility and prevent cumulative tension.
Even a few minutes per day can have a noticeable effect on posture, shoulder comfort, and ease of movement in the water.
FAQs
How often should swimmers stretch their shoulders? Ideally, daily. Consistent stretching helps maintain the shoulder flexibility needed for efficient stroke mechanics and reduces the risk of overuse tightness.
When is the best time to stretch — before or after swimming? Dynamic stretches before swimming prepare the body for movement. Static stretches after swimming are better for recovery and muscle relaxation.
Can stretching prevent swimmer’s shoulder? Stretching can help reduce contributing factors such as tight pectorals and restricted rotation, common in swimmers' shoulders, but it should be combined with strength and stability work.
What if stretching causes discomfort? Mild tension is normal, but sharp pain is not. On a scale from 1 to 10, 5 is ideal. Stop the stretch and consult a physical therapist if you experience persistent discomfort.
How long should I hold each stretch? You should hold each stretch from 30 to 60 seconds.
Entfesseln Sie lhren Körper
Beginne Sie lhre Reise zu besserer Mobilität
Sie sind nur 4 Schritte davon entfernt, lhre volles Potenzial zu entfalten.
