Yoga Stretches for Swimmers | Fix Your Shoulders & Hips in Minutes

Release tight hips and improve your shoulder flexibility with this short yoga routine, perfect for swimmers and desk workers alike. These shoulder exercises are designed to release built-up tension. Incorporate these simple swimming stretches into your regular cool-down to support athlete recovery.

This sequence combines shoulder openers, hip stretches, lizard pose, puppy dog pose, and gentle twists to release tightness, improve posture, and create more space in the body. Suitable for all levels and easy to do at home or outdoors.

👉 Benefits of this practice:
Release shoulder tension from repetitive motion (swimming, typing, carrying bags).
Open tight hips and hamstrings after sitting or walking.
Improve posture, mobility, and flexibility.
Reduce stress and reset your energy in just five minutes.
Accessible for beginners — no props needed (use cushions or books if helpful).
You can repeat this session daily, before or after swimming, or as a quick desk-break reset. Always listen to your body, avoid forcing, and enjoy the release.

0:00 – Introduction | Yoga for swimmers & desk workers
0:40 – Seated shoulder opener & overhead stretch
1:40 – Arm cross stretch (left & right)
2:20 – Cat-Cow warm up
2:50 – Right side lizard pose with twist
4:00 – Puppy dog pose | Shoulder release
4:40 – Left side lizard pose with twist
5:00 – Hamstring stretch (reverse hips)
5:40 – Extended puppy dog variation
6:00 – Closing seated stretch & reflection

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