Yoga for Swimmers Poses

Back Bridge Shoulder Opener

---

Benefits:​

• Hip stability
• Shoulder mobility
• Injury prevention
  • ​knee, hip and back
• ​Improve posture​ 

---

Cues: 

• Come into this pose from a back bridge
• Externally rotate your shoulders feeling as if they are rolling them under the body
• Bring both arms under your body and interlace your fingers
• Extend the arms bring your fingers towards your heel to whatever extent your ROM allows you to

---

Common Errors:

• Foot position
  • ​Width
  • Direction of the toes
  • Position of the heels
• Lack of awareness in the feet
• Pelvic floor is not engaged
• Gluts are not activated sufficiently

Modifications:

• ​Arms can stay extended in a simple bridge
• Interlace the fingers with the elbows bent

---

Cautions:

• ​Low back
• Shoulders
• ​Hips

Alternative Poses:

• ​Back Bridge
• Standing arms behind the back