THORACIC SWIMMERS

The thoracic swimmer exercise is used to mobilize the thoracic spine, scapulae and shoulder. This is a seated exercise. Start by meshing your fingers together and line up your forearms into a single straight line. Leading with one elbow at a time, proceed to reach forwards with one elbow while reaching backwards with the other. Allow the torso to rotate in order to optimize the amount of distance covered while reaching with the elbows. Proceed to then reach forwards with the back elbow and backwards with the front elbow. Continue to alternate sides as required. Complete this exercise in a clockwise and counter clockwise fashion.

Structures involved:

• thoracic spine

• scapulothoracic joint

• glenohumeral joint

• serratus anterior

• rhomboids

• pectoralis minor

• trapezius

Related conditions:

• shoulder impingement

• rotator cuff tendinitis

• upper cross syndrome

• costotransverse joint irritation / costrovertebral joint irritation

• thoracic spine hypomobility

Exercise videos