3 Exercises for Seasonal Lap Swimmers

By June 14, 2021 October 14th, 2021 No Comments

Summer is right around the corner. If you are anything like me, you are looking forward to a season full of outdoor activities. I especially look forward to this time of the year because our local swim club opens for the season and I can add swimming back into my fitness routine. The benefits of swimming are numerous; it builds endurance, strength, and cardiovascular fitness, to name a few. And just as important, it’s fun and relaxing. If you are headed to the pool this summer, consider adding these exercises NOW before putting on your Speedo:


  1.  Open Book Rotation – Lie on your side with your head supported on a pillow. Bend your knees 75 degrees and put your arms together straight in front of you on the floor. Lift your top arm up and over to the bottom on the other side. Turn your head as you lift your arm by watching your hand. Make sure to keep your knees together and hips facing forward. Hold the stretch for 5-10 seconds and perform 5-10 times per side, daily.

  2. Child’s Pose with Sidebending – Start on your hands and knees. Sit your hips back onto your heels and bring your forehead toward the floor. Walk your hands to the side until you feel a stretch in your side body. Hold the stretch for 5-10 seconds and perform 5-10 times per side, daily.

    Example of Child’s Pose with Sidebending

  3. Bird Dog with Cervical Rotation – Start on your hands and knees. Position your hands directly under your shoulders and your knees directly under your hips. Lift one arm and the opposite leg while turning your head (as if to take a side breath). Hold for 5 seconds and then perform on the opposite side. Perform 10-20 repetitions total.

    Example of Bird Dog with Cervical Rotation


Are you feeling pool-ready and looking for a challenge? Add swim fins to your pool workout! Fins add resistance to your leg muscles, improves your kick technique, takes stress off the shoulders, and swimming fast is more fun!


Our Mission at Kintsugi Physical Therapy and Wellness is to help you live your best life. We would love to help you get ready for all your summer activities this season. Please call 253-330-8518 to schedule a free screening or a complete evaluation with one of our Physical Therapists. At Kintsugi Physical Therapy and Wellness, we hope you have a safe and healthy summer!


  1. Swim Workouts That Strengthen Your Core. (2021). Retrieved 14 October 2021, from
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