Lying Swimmer
Lying Swimmer Exercise Description
The Lying Swimmer is a prone, active mobility stretch for the shoulders and upper back. You sweep your arms in a wide arc from overhead to your sides and back, coordinating shoulder external and internal rotation while keeping your trunk stable. The movement emphasizes scapular control (retraction and depression) and glenohumeral motion through flexion, abduction, and extension. Expect light, controlled tension across the chest and front of the shoulders as the arms move toward the hips, and gentle engagement of the posterior shoulder, rotator cuff, and mid–lower trapezius to guide the return overhead. Keep a neutral spine and quiet ribs throughout so the shoulders, not the low back, create the motion. Perform deliberately within a comfortable, pain-free range.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Infraspinatus, Teres Minor, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Lying Swimmer Exercise
‘- Lie prone with legs straight; place a folded towel under your forehead to keep a neutral neck.
– Brace lightly: draw ribs down and keep the pelvis neutral; avoid lumbar arching.
– Reach arms overhead (shoulder-width), elbows straight, thumbs pointing up (external rotation).
– Set the shoulder blades down and back; do not shrug.
– Lift the arms slightly off the floor if comfortable, keeping the chin gently tucked.
– Sweep the arms out to a “T,” then toward the hips in a wide arc, rotating so palms gradually face the floor/your sides (internal rotation).
– Finish with hands near the hips, shoulders still away from the ears.
– Reverse the path back to overhead, rotating so thumbs point up again.
– Move smoothly, breathe, and stay within a pain-free range; reduce range if the ribs flare or low back lifts.
Lying Swimmer Tips
‘- Place a folded towel under your forehead to help keep your neck neutral.
– Lightly draw your ribs down and keep your pelvis neutral to avoid arching the low back.
– Start with arms shoulder-width overhead, elbows straight, and thumbs pointing up in external rotation.
– Set your shoulder blades down and back and avoid shrugging as you begin the movement.
– Lift the arms only as high off the floor as is comfortable while keeping the chin gently tucked.
– Sweep the arms in a wide, smooth arc from overhead to “T” to hips without letting the trunk move.
– Gradually rotate the arms so palms face the floor/your sides as you approach the hips.
– Keep the shoulders away from the ears when your hands finish near the hips.
– Reverse the same wide path back overhead, rotating until thumbs point up again.
– Breathe and stay in a comfortable, pain-free range; reduce range if ribs flare or the low back lifts.
Lying Swimmer Beginner Introduction
With the Lying Swimmer, a person works on shoulder and upper-back mobility while lying on the floor. The head rests on a small towel, the legs extend behind, and the arms begin stretched overhead. From there, the arms trace a smooth half-circle out to the sides and down toward the hips, then travel back overhead. As they move, the hands gradually rotate so the twist comes from the shoulder joints rather than from bending the lower back.
Throughout this pattern, the midsection stays steady, encouraging the shoulders and shoulder blades to create the motion. As the hands drift nearer the hips, the front of the shoulders and chest usually feel a mild, controlled stretch. On the return phase, the back of the shoulders, the deeper supporting shoulder muscles, and the upper-back muscles engage gently to guide the arms overhead again. The overall sensation is similar to a slow, precise swimming stroke performed on land, emphasizing smooth coordination, relaxed breathing, and a comfortable, pain-free range of movement.