Swimmer's Posture Fix
Fix the internal shoulder rotation, thoracic kyphosis, and neck compression swimming creates.
Competitive swimming creates some of the most specific postural patterns in sport. Freestyle and butterfly build the lats, pec minor, and subscapularis at the expense of thoracic extension. The pull phase repeatedly loads internal shoulder rotation. Breathing mechanics in freestyle create a rotational asymmetry in the cervical spine. This 20-video program specifically reverses the patterns that thousands of yards of swimming build into the body.
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Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~19 min
Per session
How to follow this program
Do one session 4 days a week. Each session takes about 10 to 19 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-3: 5 exercises, about 10 minutes. Weeks 4-6: 8 exercises, about 19 minutes. 3 new exercises are added. The other video in this program is an optional extra. Add it on days you have more time. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 5 exercises each session, about 10 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 10 min
Do these 5 exercises each session, about 10 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 10 min
Your routine each session
- 1Scapular Wall Slides
- 2Face Pulls (Resistance Band)
- 3Thoracic Extension (Foam Roller)
- 4Doorway Chest Stretch
- 5Cervical Retraction
Phase 2ProgressionDo these 8 exercises each session, about 19 minutes. 3 new exercises are added.
Weeks 4-6
8 exercises
about 19 min
Do these 8 exercises each session, about 19 minutes. 3 new exercises are added.
Weeks 4-6
8 exercises
about 19 min
Your routine each session
- 1Scapular Wall Slides
- 2Face Pulls (Resistance Band)
- 3Thoracic Extension (Foam Roller)
- 4Doorway Chest Stretch
- 5Cervical Retraction
- 6Hip Flexor Lunge Stretch New
- 7Prone Cobra New
- 8Wall Angels New
Short on time? Do just Scapular Wall Slides, Face Pulls (Resistance Band), Cervical Retraction, Prone Cobra (about 8 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Diaphragmatic Breathing.
Do any of these sound familiar?
- Rounded shoulders and forward head that show up on deck and off the pool
- Shoulder pain, particularly impingement from internal rotation bias
- Cervical stiffness from breathing-side rotation asymmetry
- Tight lats and pec minor that restrict full shoulder flexion
- Thoracic spine stiff in extension
- Lower back pain in breaststroke or butterfly swimmers
Why this happens
The root causes behind swimmer's posture fix.
- Pull phase training the shoulder into internal rotation with every stroke
- Lat and pec minor overdevelopment restricting thoracic extension and shoulder elevation
- Unilateral breathing in freestyle creating cervical rotation asymmetry
- Breaststroke and butterfly lumbar extension loading the posterior elements of the spine
Why this works
The pull pattern in swimming is one of the most repetitive movements in sport, thousands of strokes per practice, biasing internal rotation and thoracic flexion. Without corrective work to balance it, swimmers develop the characteristic rounded-shoulder posture that persists on deck and on land. This program opens the chest, restores thoracic extension, and balances the cervical rotation that breathing mechanics create.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
7 more videos included with purchase.
Unlock all 9 exercises
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Unlock all exercises, $97Frequently asked questions
I have swimmer's shoulder. Will this help?
Swimmer's shoulder (subacromial impingement) is almost always driven by internal rotation tightness and thoracic kyphosis reducing the subacromial space. This program directly targets both.
Does it matter what stroke I primarily swim?
The program covers patterns common across strokes, but the breathing-side cervical work is especially relevant for freestyle-dominant swimmers. Butterfly and breaststroke swimmers benefit most from the hip flexor and lumbar work.
I swim twice a day. When should I fit this in?
Between sessions is ideal, 15 minutes of thoracic extension and shoulder opening as active recovery between AM and PM practices.
Will this affect my times?
Better thoracic extension improves your catch position. Better shoulder external rotation improves pull mechanics. Structure is technique.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
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What's included
- 9 corrective exercise videos
- Mike explains the swim-stroke specific biomechanics behind each movement
- Full demonstration with form cues
- Lifetime access on any device
- No equipment needed
- 30-day money-back guarantee
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