A 2-minute warm-up for swimmers and surfers hitting the water. Covers neck rotations, cross-body arm stretches, pec stretches, and 90-degree shoulder rotations. Each stretch holds about 10 seconds to prep your shoulders and prevent injury.
This is my 2-minute warm-up for swimmers and for surfers. First, we will work on stretching our neck and our shoulders. My first stretch is just putting my hand on my neck, putting my other hand behind my lower back, and turning to the side. I'll do this for 10 seconds, and then we'll do the other side. Next stretch, we're going to take our arm and come across the shoulders, working on stretching the rhomboids. We'll do this 10 seconds each side. Third stretch, we want to grab something on the beach or by the pool, grab a wall. We're just going to pull and stretch the front of the shoulder. We're working on stretching the pec. That really helps prevent pulling our shoulders forward. This is really important for prevention of injury. We'll do this 10 seconds each side. You can also grab a wall and do what's called a doorframe stretch where you're turning your whole body away. Your third and final stretch is just grab your hands over your head and lean down. You're stretching both your hamstrings and the front of your shoulders. Final warm-up Next up, I like to work on mobility. So we're gonna bring our arms up to 90 degrees and just work on rotation, just to sort of grease the groove here, get the shoulders moving. This works on moving the posterior capsule and working the anterior shoulder. Last thing I like to do is what you would call wide Ws. This really works for training the scapula. Just lean over a bit, start our arms up in a Y, and pull back into a W, squeezing the shoulder blades together. This really engages the scapula, trains the scapula, to come back to set you up for good mechanics. Good luck.
