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  • Nicki Ferramosca

How to Stay Strong and Streamline Your Summer Swimming

Updated: Jan 13

It’s hot and humid in the DMV. If you are lucky enough to hit the pool and get in some laps this summer, here is a program to help keep your shoulders feeling strong, loose and injury free!

Doorway Pectoralis Stretch

This is an easy way to keep your chest feeling stretched and open. Gently lean into the doorway to feel the stretch through the front of your shoulder and chest. Hold 20-30 seconds and repeat on both sides.

Foldover Latissimus/Thoracic Stretch

Get that stretch through your shoulder, spine and latts. Hold for 10 seconds and alternate between your arms being straight and elbows bent. Repeat 10 times.

Strengthening the Shoulder Blade Stabilizers

Lying on your stomach (on the floor or over a big stability ball).


Arms out in a T position, pull your shoulder blades down towards your hips. Lift arms towards the ceiling, keep the top of your shoulders relaxed and pinch your shoulder blades together. Repeat 12 x 2.


Arms along your body, pull your shoulder blades down towards your hips. Lift arms towards the ceiling engaging the back of your shoulders and pinching the shoulder blades.

Up and Down Front Planks

Start in a push up position - engage through your core and keep breathing! Go down to the forearms, one at a time and then back up to your hands. Keep elbows relaxed and alternate which side goes up first! Start with 2 sets of 10.

This is a great start to a swimming program that will supplement your laps and strokes this summer.

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