Step 1: Lie face down with arms stretched out framing head.

Step 2: Exhale, reach one arm long away from opposite leg. Inhale to bring arm down. Exhale to repeat on other side.

Step 3: Reach left arm and right leg diagonally away from each other till they float slightly. Inhale to bring limbs down. Exhale to repeat on opposite diagonal. Repeat 10-12 times each side.

Modify by: doing this on a box/chest propped up on firm cushions.

Avoid if: you are pregnant, you have shoulder impingement/pain.

Pre-swimming

Benefits – strengthens hip extensors, lateral hip stabilizers, stretch tight hip flexors, improve gait pattern strategy

Step 1 – Starting as shown in the picture, with the leveled pelvis and neutral spine, ensure shoulders are away from ears

Step 2 – Exhale to press carriage back, extending hip and knee to come into the lunge position, always maintaining a leveled pelvis with the hip bones square

Step 3 – Inhale to return, complete exercises on both legs.

Step 4 – If you can maintain a level pelvis and balance try the exercise without holding onto the foot bar.

Step 5 – For a more advanced movement move one hand forward and the other one back (as shown in the image below).

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Benefits:

Internal rotation of hips helps to release the Iliotibial Band to prevent knee pain.

External rotation of hips helps to strengthen piriformis, adductors

Step 1 – Start at the supine position with a neutral spine and pelvis, make sure your feet a sit bone width apart and your knees are inline with your feet.

Step 2 – Inhale to keep the spine long, exhale to press the carriage out while maintaining the neutral spine and pelvis (emphasis on hip disassociation)

Step 3 – Inhale to return, each variation can be repeated 10-15 times.

External rotation: repeat the exercise as above but externally rotate your legs so your feet are inline with your knees in a ‘v’ shape, as shown in the image below.

Internal rotation: repeat the exercise as above but internally rotate your legs with your knees together as shown in the image below.

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Benefits: stretches and strengthens calf muscles.

Step 1 – Start at the supine position with a neutral spine and pelvis, make sure your feet a sit bone width apart and your knees are inline with your feet. Position your feet so that the balls of your feet are on the foot bar.

Step 2 – Inhale to keep the spine long, exhale to press the carriage out while maintaining the neutral spine and pelvis (emphasis on hip disassociation)

Step 3 – exhale and send one heel beneath the foot bar pushing as far forward as possible, while slightly bending the opposite knee.

Step 4 – inhale to bring yourself back to step 2 position and repeat on the other leg, continue for 12-15 reps each leg.

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