Maximize Your Swim Performance with T-Spine Mobility
- joaomesco4
- Oct 23
- 2 min read
When it comes to swimming, mobility is just as important as strength and endurance. One area that often gets overlooked is thoracic spine (T-spine) mobility—the ability to rotate and extend through the upper back.
Limited mobility in this area can lead to inefficient strokes, poor body positioning, and shoulder strain.
If you want smoother, more powerful strokes, it’s time to prioritize T-spine mobility.
💡 Why T-Spine Mobility Matters for Swimmers
✅ Enhances Rotation for Freestyle & Backstroke
Freestyle and backstroke rely on efficient rotation to maximize stroke length and minimize drag.A stiff T-spine means overcompensating with your hips or shoulders, which slows you down and increases injury risk.
✅ Improves Streamline & Butterfly Extension
Butterfly and streamline positions require thoracic extension to keep your body aligned and reduce resistance.A tight T-spine forces your lower back to overcompensate, leading to poor posture and potential strain.
✅ Reduces Shoulder Stress & Injury Risk
Your shoulders do a lot of work in swimming. Limited T-spine mobility puts them in unstable positions, increasing the likelihood of impingement, pain, and overuse injuries.When your upper back moves freely, your shoulders can generate more power with less strain.
🔥 T-Spine Mobility Exercises for Swimmers
Incorporate these drills into your dryland warm-up or recovery routine to unlock better mobility and swim faster with less effort.
1️⃣ Open Book Stretch
📌 Targets: Thoracic rotationHow to Do It:
Lie on your side with knees stacked at 90°.
Extend both arms forward, palms together.
Rotate your top arm open, reaching toward the floor behind you.
Hold for 2 seconds, then return.Reps: 8 per side
2️⃣ Quadruped T-Spine Rotations
📌 Targets: Thoracic rotation and stabilityHow to Do It:
Get on all fours (hands under shoulders, knees under hips).
Place one hand behind your head.
Rotate your elbow toward the ceiling while keeping your hips still.
Slowly return to start.Reps: 10 per side
3️⃣ Foam Roller T-Spine Extensions
📌 Targets: Thoracic extensionHow to Do It:
Sit on the floor with a foam roller under your mid-back.
Support your head and lean back over the roller, extending through the upper spine.
Hold for a few seconds, then return.Reps: 8 slow reps
4️⃣ Wall Angels
📌 Targets: Shoulder mobility and T-spine postureHow to Do It:
Stand with your back against a wall, feet 6 inches forward.
Press your lower back, mid-back, and head into the wall.
Raise your arms overhead, keeping contact with the wall.
Slowly lower back down.Reps: 10 slow reps
💥 Unlock Your Mobility & Swim Faster!
Better T-spine mobility means better rotation, more efficient strokes, and fewer injuries. Don’t let stiffness hold you back in the water—start incorporating these exercises into your routine today!
Need a swimmer-specific mobility plan that fits into your training schedule? The Swim Mobility Hub offers science-backed programs designed to help swimmers of all levels improve flexibility, prevent injuries, and optimize performance.
🚀 Ready to move better and swim faster?
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