Swimming may look effortless, but it’s a full-body workout that requires strength, mobility and coordination. While your shoulders generate most of the propulsion, your thoracic spine, hips, and core are the unsung heroes that allow for efficient strokes, smooth breathing, and injury prevention.
Thoracic Spine: The Rotation Key
The thoracic spine, or your upper an dmid-bacl, is critical for body roll and rotational power in swimming. Most strokes, particularly freestyle and backstroke, require 30-40degrees of rotation on each side.
Why it matters:
– Limited thoracic rotation shifts stress to the neck and shoulders, increasing risk of strain.
– Proper mobility allows for longer, more efficient strokes and easier breathing without overloading the shoulders.
– Poor rotation can contribute to fatigue and reduced stroke efficiency.
How to improve:
– Foam roller thoracic extensions: Lie on a foam roller placed under your mid-back and gently extend backwards
– Open-book stretch: Lying on your side, rotate your top arm across your body, whilst keeping your hips stacked.
– Thoracic rotation drills: On all fours or seated to maintain mobility for smooth swimming mechanics
Hips: The Stability Hub
Your hips are crucial for kicking efficiency, body alignment and, transferring power from your core to your limbs. Tight or weak hips can lead to:
– Drag in the water
– Overuse of the lower back
– Inefficient kick and stroke mechanics
Why it matters:
– Proper hip mobility allows for a streamlined body position, reducing resistance
– Strong, stable hips help you generate power through your kick without straining the lower back
How to improve:
– Hip openers and dynamic stretches: Leg swings, lunges with rotation and seated hip rotations.
– Glute activation exercises: Bridges, calmshells, or single leg RDLs to support pelvic stability.
– Kicking drills in the pool: Focus on maintaining hip alignment and engaging glutes while kicking.
Core: The Link Between Upper and Lower Body
Your core acts as the bridge between your shoulders and hips, stabilising the trunk while allowing smooth rotation. As you can see in the image below, as a result of reduced core strength, the legs drift downwards in the water. This increases drag resulting in more energy needed to maintain a given speed.
Why it matters:
– Efficient power transfer from the torso to the arms and legs
– Reduced compensations that cause fatigue or pain
– Maintenance of optimal body position throughout strokes
How to improve:
– Planks and side planks: Builds static core stability to maintain a streamlined position
– Dead bugs and bird-dogs: Promote dynamic core control while moving limbs independently
– Rotational core exercises: Cable or band rotations, or medicine ball twists to mimic swimming motions
Putting It All Together
Swimming is more than just arm strength. To swim efficiently and stay injury-free, it’s essential to:
– Maintain thoracic rotation for smooth body roll and breathing
– Improve hip mobility and strength for stability and efficient kicking
– Strengthen and control your core to link upper and lower body movements
A swim-specific physiotherapy assessment can help identify mobility restrictions, strength imbalances, or compensations. Tailored exercises and dryland drills allow swimmers to train smarter, reduce injury risk, and improve performance.
Final Thought
Your thoracic spine, hips, and core are the foundation of every stroke. Small improvements in rotation, mobility and stability add up to better technique, increased efficiency and fewer injuries. Train your body strategically, and watch your swimming improve!
