Use this quick swimming warm-up to activate and mobilize the major muscle groups you’ll use for any stroke.

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But swimming does result in significant muscle activation across your shoulders, chest, back, and core areas.

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Trainer and physical therapist

Coach Nelson puts an emphasis on aneffectivewarmup.

So what does that entail?

Studies looking at muscle activity and joint mobility havefound key commonalities across the major swimming strokes.

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The only equipment youll need for this is astand-alone resistance band.

Part 1: Band series

Complete 10 reps of each of the following exercises.

Part 2: Raise series

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Part 3: Finger and forearm activation

Complete 10 reps of the following exercises.

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Part 4: Shoulder blade (scapular) mobility

Complete five rounds of the following sequence.

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