With outdoor pools reopening nationwide, swimmers are diving back in. If you train regularly, these proven yoga poses are key to relieving stiff shoulders and upper back tension while enhancing balance, posture, and breathing—crucial elements for peak swimming performance.
Regular swimming often leads to tightness in the shoulders and upper back. As experienced yoga practitioners know, targeted poses build flexibility in these areas, directly translating to smoother strokes and better endurance in the water.
Read also: 'You need this if you want to do yoga at home'
Good for: shoulders and upper back
Start on your hands and knees. Exhale and lower your forearms to the floor in front of you, keeping elbows shoulder-width apart and the crown of your head gently touching down. Press into your forearms and elbows to lift your shoulders, then draw your tailbone toward the ceiling. Straighten your legs and work your heels toward the floor. Hold for five steady breaths.
Good for: balance, upper arms, thighs, and shoulders
Stand tall with feet together and knees slightly bent. Extend arms forward, bend your left elbow, and wrap the right arm around it, lifting fingers toward the sky. Cross your right foot around the left calf if possible. Gaze forward and sink deeper into your knees. Hold for five calm breaths, then switch sides.
Good for: core, back, flexibility, and breathing
Lie face down with fists near your groin, legs straight and together, chin on the floor. Focus on engaging your legs, glutes, lower back, and hands. Inhale to lift knees slightly, then extend and raise legs smoothly, lifting pelvis off the floor. Press firmly into the floor with your fists. Breathe steadily for five to ten seconds, then exhale to lower slowly. Rest in child's pose or on your stomach.
