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TUESDAY DEEP DIVE: THE STRETCH
Sunday’s issue introduced the Doorway Lat Stretch. Today we build the complete anterior shoulder and lat flexibility sequence for swimmers, ordered for either pre-swim preparation or post-swim recovery.
The order matters: for pre-swim use, perform the lat stretch last (to avoid reducing the lat activation needed during the pull). For post-swim recovery, the order below is appropriate.
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STRETCH 1: CROSS-BODY LAT AND POSTERIOR SHOULDER STRETCH
Best as the first movement in a post-swim sequence to begin releasing the lat and posterior shoulder structures that have been working hardest during the session.
How to do it:
Stand or sit tall, bring one arm across the front of the body at shoulder height
Use the opposite hand to hold the arm just above the elbow and gently draw it across the chest and slightly downward
The stretch is felt along the outer lat and the posterior shoulder
Hold 30 seconds each side, 2 rounds
This is the same cross-body stretch introduced in Issue #32a for pushing-dominant gym athletes. For swimmers, it targets the same tissues but from the opposite training cause: internal rotation from pulling rather than pushing.
STRETCH 2: DOORWAY LAT STRETCH (SUNDAY’S FEATURED STRETCH)
Key refinement for swimmers specifically: grip slightly above shoulder height rather than at shoulder height to target the lower lat fibers that are most active during the pull phase. The lower lat is almost always the tighter structure in long-term swimmers.
Grip at or slightly above shoulder height
Sit hips back and slightly toward the opposite wall — not straight back
Hold 40 to 50 seconds each side — longer holds are appropriate here because lat tissue is dense and slow to respond
STRETCH 3: SUPINE LAT AND SHOULDER FLEXION STRETCH
Best for: Addressing the overhead shoulder reach that the water entry phase of the freestyle stroke requires, and which shortens progressively with heavy lat involvement.
How to do it:
Lie on your back, both arms extended overhead toward the wall behind you
If the arms cannot reach the floor without the lower back arching, place a rolled towel under the lower back to allow a neutral spine position
Allow gravity to press the arms toward the floor, feeling the stretch along the entire lat from armpit to hip
Hold 60 seconds — this is a sustained passive hold, not a bouncing stretch
Add a deep diaphragmatic breath on each inhale, which expands the rib cage and increases the stretch
This is the closest stretch to the overhead reach position of water entry. Swimmers who perform this consistently report improved hand entry angle and reduced shoulder drop at extension, which directly reduces the impingement risk of the pull phase.
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COMING UP
Thursday expands the posterior shoulder work with three progressions specifically designed for swimmers, including the wall angel that rebuilds the scapular control that gets suppressed by years of lat-dominant swimming.
Still moving forward,
— The SIM60 Team
SIM60 content is for educational and motivational purposes only and is not medical advice. Please consult your own healthcare provider before starting any new stretch, strength move, or exercise routine. Any equipment mentioned is for illustration only — SIM60 receives no commissions or affiliate fees.
— The SIM60 Team
Still in Motion — Because slowing down isn't in the plan
