Understanding the bio mechanics of swimming, and how we can ensure that we have all the muscle groups firing evenly so the shoulders are not overloaded help ensure you can swim without injury.

Preventing and repairing injuries is key to benefiting from training. Just 5 minutes a day of simple focus can make all the difference.

FInd a doorway, and make the most of getting those tight spots across the chest muscles stretched and relaxed...ready to fly.

Distraction - not an excuse to get out of exercise, but a stretch that creates some space for the joint to lubricate and free itself. A simple stretchcord or theraband is all you need.

Give your key swim muscles your lats some attention. A foam roller and some bodyweight pressure will release those tight spots and keep them performing at their best.

Use a firm ball like a lacrosse ball to help trigger and release those tight spots across your back with these simple tips.

The levator scapulae is a skeletal muscle situated at the back and side of the neck. Mobilise and loosen up the scapula and neck area using a stretch band a a few minutes of time

Activate and strengthen your shoulder stabilisers using a foam roller and a few subtle moves to get sustained results.

Using a gym bar (or some stretch cords) to get the shoulders and lats activated and strengthened.

Take yourself on a shoulder journey and move from I to Y to W and reap the strength benefits.

Using an incline bench and some light weights to balance out those swim muscles and the action of the all important rotator cuff