Standing Back Stroke Swim Warmup Stretch
Dynamic swimming-pattern warm-up that opens the shoulders and chest while increasing blood flow.
ShouldersBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: shoulders. Secondary: chest, upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~12 kcal |
| Equipment | None needed |
How to do it
- Stand tall with feet shoulder-width apart.
- Perform continuous back-stroke swimming arm circles.
- Keep the movements smooth and controlled.
- Engage the core lightly.
- Continue for the desired duration.
Coaching tips
Benefits
Dynamic swimming-pattern warm-up that opens the shoulders and chest while increasing blood flow.
Common mistakes
Avoid forcing the range or holding the breath.
Make it harder
Increase the range of motion gradually.
Make it easier
Reduce the circle size.
Breathing
Breathe rhythmically with the arm movements.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.