Coordinated rotation of the shoulders and upper body is essential for an efficient freestyle stroke. If the shoulder movement is too limited, stiff, or out of sync with the arms, the recovery may become more difficult and unnecessary strain may be placed on the shoulder joint.

The following dryland exercise helps swimmers develop a feel for rhythmic shoulder movement while keeping the head stable. It consists of three progressive steps: first, only the shoulders move; next, the elbows are added; and finally, the complete freestyle arm action is simulated.

You will need a soft ball and either a stable wall or a narrow pillar.

Why is shoulder rotation important in freestyle?

Freestyle is not powered by the arms alone. Coordinated rotation of the shoulder girdle and upper body is also an important part of the stroke.

Proper shoulder rotation:

• makes it easier to recover the arm over the water;
• supports a longer and more natural stroke;
• helps maintain an effective elbow position;
• may reduce unnecessary stress on the shoulders;
• contributes to a smooth and rhythmic swimming technique;
• helps the swimmer keep the head stable.

The goal is not to rotate the shoulders as far as possible. The movement should be relaxed, controlled, and continuous.

Starting position

Place a soft ball between your forehead and a stable surface, then lean slightly forward. You can use a wall for the first two steps. A narrow pillar is more suitable for the third step because it allows the arm to move freely past it.

Hold the ball in place with your forehead without pressing it forcefully against the surface.

Keep your knees slightly bent and your torso stable. Distribute your weight evenly between both feet and choose a position that allows you to move your shoulders comfortably.

Throughout the exercise, remember to:

• keep your head calm and stable;
• prevent the ball from rolling from side to side;
• avoid lifting or turning your head;
• initiate the movement from the shoulder girdle;
• keep your neck relaxed;
• continue breathing normally;
• perform every movement slowly and with control.

The ball provides immediate feedback. If your head moves too much, the ball will shift or fall.

Step 1: Shoulder movement with the arms hanging beside the body

Position the ball between your forehead and the wall. Keep both arms straight beside your body and allow them to hang down naturally. Do not support your hands on your thighs.

From this position, begin moving your shoulders alternately forward and backward in a steady rhythm. As one shoulder moves forward, the other moves slightly backward. Then change sides and continue the movement evenly.

The arms do not move independently during this step. They simply follow the movement of the shoulders while the elbows remain straight.

The purpose of this stage is to feel the alternating rhythm of the shoulders without performing an arm stroke.

What should you focus on?

• Keep your arms beside your body.
• Keep your elbows straight.
• Do not lift your arms forward or out to the sides.
• Do not swing your hands independently.
• Avoid lifting your shoulders towards your ears.
• Keep your head and the ball stable.
• Make the movement continuous without rushing.

Perform the exercise for 20–30 seconds, then take a short break.

Step 2: Shoulder rotation with the hands on the shoulders

Bend both elbows and place each hand on the shoulder on the same side. Your right hand should touch your right shoulder, and your left hand should touch your left shoulder. Do not cross your arms in front of your chest.

Allow the elbows to point outward and slightly forward. From this position, move the shoulders alternately forward and backward again.

As one shoulder moves forward, the elbow on the same side also moves slightly forward. At the same time, the opposite shoulder and elbow move backward. Then switch sides and continue in a steady rhythm.

The shorter arm position makes it easier to feel the rotation of the shoulder girdle during this step.

What should you focus on?

• Keep each hand on the shoulder on the same side.
• Do not cross your arms.
• Do not initiate the movement by swinging your elbows independently.
• Do not turn your head towards the moving shoulder.
• Keep your torso stable without becoming rigid.
• Aim for a similar range of motion on both sides.

Perform this step for 20–30 seconds.

Step 3: Simulating the freestyle arm stroke

For the third step, place the ball against a stable, narrow pillar. The pillar should be narrow enough to allow one arm to extend freely past it.

Position the ball between your forehead and the pillar, then return to the same slightly forward-leaning stance with your knees bent.

Extend one arm fully forward on the far side of the pillar. Keep the arm long and straight and the hand relaxed. Bend the other arm, keeping its elbow high and moving the hand towards the torso, ribs, or hip.

This position imitates one moment of the freestyle stroke:

• one arm is fully extended forward;
• the other arm is bent;
• the shoulders and upper body are rotated;
• the head remains stable and still.

Slowly switch the positions of the arms. The previously extended arm bends while the other arm reaches forward past the pillar.

Perform the movements continuously but slowly. The aim is not speed, but coordination between the arm stroke, shoulder rotation, and stable head position.

What should you focus on?

• Make sure the extended arm has enough room beside the pillar.
• Do not allow the arm to strike the pillar.
• Keep one arm fully extended while the other is bent.
• Maintain a high elbow with the bent arm.
• Allow the shoulder and arm to work together.
• Reach forward fully without forcing the movement.
• Keep your hands relaxed.
• Do not turn your head with your shoulders.
• Keep the ball stable throughout the movement.

Begin with 6–10 slow strokes on each side. If your technique remains controlled, gradually increase the number of repetitions.

Suggested exercise sequence

A short practice block could be structured as follows:

1. Shoulder movement with straight arms hanging beside the body: 20–30 seconds
2. Shoulder rotation with the hands on the shoulders: 20–30 seconds
3. Freestyle stroke simulation beside a narrow pillar: 6–10 repetitions per side
4. Short rest
5. Repeat the full sequence another 2–3 times

The exercise can be included in a warm-up, a dryland training session, or performed immediately before technique work in the water.

Common mistakes

The head moves with the shoulders

One of the main purposes of the exercise is to develop a stable head position. If the ball moves or falls, slow down and return to the previous step if necessary.

The arms swing during the first step

Only the shoulders should move actively during the first step. The straight arms hang loosely beside the body and simply follow the movement of the shoulder girdle.

The shoulders lift towards the ears

Lifting the shoulders towards the ears may create tension around the neck and shoulder girdle. Keep your neck relaxed and move the shoulders forward and backward.

The arms cross during the second step

Each hand should touch the shoulder on the same side. Do not cross your arms in front of your chest.

The arm strikes the pillar during the third step

Choose a narrow pillar that allows you to extend your arm comfortably past it. Adjust the shoulder rotation and path of the arm so the movement remains unrestricted.

Only the arms are moving

Swinging the arms independently does not create proper shoulder rotation. Think of the shoulder as initiating the forward reach, with the arm continuing that movement.

The exercise is performed too quickly

Rushing can hide technical errors. First develop the correct movement pattern slowly, then gradually increase the speed.

The ball is pressed too firmly

The ball is only a feedback tool. Do not press it forcefully against the surface, as this may create unnecessary tension in the neck.

How can you include the exercise in a swimming session?

The movement practised on land should ideally be transferred directly into the water. After completing the exercise sequence, swim a few easy lengths of freestyle while focusing on your technique.

In the water, pay attention to the following:

• keep your head stable;
• direct your gaze downward and slightly forward;
• allow the shoulders to rotate alternately and rhythmically;
• initiate the forward reach from the shoulder;
• keep the arm recovery relaxed;
• coordinate the rhythm of the arm stroke and shoulder rotation.

Do not try to copy the dryland movement rigidly in the water. During swimming, shoulder rotation forms part of a natural, coordinated movement involving the entire body.

Summary

This three-step dryland exercise helps connect a stable head position, rhythmic shoulder movement, and the freestyle arm stroke.

During the first step, the straight arms hang loosely beside the body while only the shoulders move. During the second step, each hand touches the shoulder on the same side. During the third step, the complete freestyle arm action is simulated beside a narrow pillar: one arm reaches forward while the other remains bent.

Only progress to the next step when the ball remains stable throughout the movement. Slow and precise execution is more important than speed or a high number of repetitions.

If you experience pain in your shoulder or neck during the exercise, stop and seek advice from a qualified coach or healthcare professional.

Do you spend long hours at your desk wondering when you’ll ever find time to practice swimming? The good news is: you don’t always need an extra workout.

With a few simple exercises throughout the day, you can improve your core stability, ankle mobility, and leg strength – exactly the skills you need for a more efficient freestyle kick. At the same time, you’ll loosen up your body after sitting for hours and add more movement to your workday.

The following exercises are intentionally linked to common everyday situations. Whenever a certain word is mentioned or a specific event occurs, it automatically reminds you to perform a quick exercise. This way, movement gradually becomes a natural habit.

The suggested trigger words are just examples. Maybe people in your meetings constantly say „exactly,” „so,” „actually,” or „perfect” – or perhaps your colleagues have completely different favorite expressions. Simply choose a trigger that occurs frequently in your daily routine and connect it with one of the exercises. The more consistently you repeat these small movement breaks, the greater their long-term impact.

Tündi’s Tip: You don’t have to choose the same trigger words I did. Pick words or situations that naturally occur in your own work environment. The goal isn’t to perform every exercise perfectly—it’s to make them a regular part of your day. Small habits can make a surprisingly big difference, both in the office and in the pool.

„Exactly” Flutter Kicks

Trigger

Every time someone says „exactly” during a meeting or phone call.

Instructions

1. Sit upright in your chair.
2. Extend both legs slightly forward without letting your feet touch the floor.
3. Perform small, fast flutter kicks for about 10 seconds.
4. Initiate the movement from your hips while keeping your knees only slightly bent.
5. Keep your ankles relaxed and your toes pointed.
6. Breathe normally and keep the movement smooth and controlled.

What should you pay attention to?

• Keep the kicks small and fast.
• The movement should come from your hips, not your knees.
• Keep your upper body as still and upright as possible.
• The exercise should be discreet and shouldn’t interrupt your meeting.
• Avoid holding your breath.

Goal of the exercise

This micro exercise improves the coordination and endurance of your freestyle kick. By linking the movement to the trigger word „exactly,” you’ll naturally build more movement into your workday—without setting aside extra training time.

Tündi’s Tip: Choose a word that comes up frequently in your meetings. Before long, an everyday expression will automatically remind you to improve your freestyle kick.

„So…” Toe Point Stretch

Trigger

Every time someone says „so…” during a meeting or phone call.

Instructions

1. Sit upright in your chair.
2. Place both feet flat on the floor.
3. Slowly point your toes downward, as if you were trying to push the floor away with the tops of your feet.
4. Hold the stretch for 5 seconds.
5. Relax your ankles completely.
6. Repeat the exercise every time you hear the word „so.”

What should you pay attention to?

• The movement should come only from your ankles.
• Point your toes deliberately downward (plantar flexion).
• Keep your toes relaxed—don’t curl them.
• Sit upright with relaxed shoulders.
• Breathe calmly and naturally throughout the exercise.

Goal of the exercise

This micro exercise improves ankle mobility and body awareness. Good plantar flexion helps you create a more efficient freestyle kick by reducing drag and improving propulsion in the water. By linking the exercise to the trigger word „so,” it naturally becomes part of your workday.

Tündi’s Tip: The more often you hear the word „so,” the more opportunities you’ll have to improve your ankle flexibility. Small exercises performed consistently are often more effective than occasional long workouts.

„Actually” Core Activation

Trigger

Every time someone says „actually” during a meeting or phone call.

Instructions

1. Sit upright in your chair.
2. Place both feet flat on the floor.
3. Gently draw your belly button toward your spine without holding your breath.
4. Lightly engage your deep abdominal muscles and pelvic floor.
5. Hold the contraction for about 15 seconds.
6. Slowly release the tension while continuing to breathe normally.
7. Repeat the exercise every time you hear the word „actually.”

What should you pay attention to?

• Breathe calmly and naturally throughout the exercise.
• Engage your core gently—don’t suck your stomach in excessively.
• Keep your shoulders relaxed.
• Sit tall and avoid arching your lower back.
• The contraction should be almost invisible from the outside.

Goal of the exercise

This micro exercise activates your deep core muscles, improves trunk stability, and supports better posture. A strong, well-coordinated core helps transfer force efficiently between your upper and lower body, contributing to a more stable body position and a more efficient freestyle stroke.

Tündi’s Tip: The word „actually” comes up surprisingly often in conversations and meetings. Use it as a reminder to activate your core. Over time, this simple habit will help your body maintain better stability both at your desk and in the water.

„Of Course” Ankle Circles

Trigger

Every time someone says „of course” during a meeting or phone call.

Change direction:
When someone later says „perfect,” reverse the direction of the circles.

Instructions

1. Sit upright in your chair.
2. Lift both feet slightly off the floor.
3. Slowly rotate both ankles in the same direction at the same time.
4. Keep the movement smooth and controlled.
5. As soon as someone says „perfect,” reverse the direction.
6. Repeat the exercise every time you hear „of course” and switch directions whenever you hear „perfect.”

What should you pay attention to?

• The movement should come only from your ankles.
• Move both feet together in the same direction.
• Keep your knees and thighs as still as possible.
• Make slow, controlled circles with the largest comfortable range of motion.
• Sit upright with relaxed shoulders.
• Breathe calmly and naturally throughout the exercise.

Goal of the exercise

This micro exercise improves ankle mobility and helps you gain better control over your foot movements. Flexible, relaxed ankles make it easier to achieve good plantar flexion, resulting in a more efficient freestyle kick. It also promotes circulation and relieves stiffness caused by prolonged sitting.

Tündi’s Tip: Focus on making smooth, controlled circles rather than moving quickly. Every „of course” helps improve your ankle mobility, while every „perfect” reminds you to train both directions equally.

Coffee Break – Pelvic Floor Activation

Trigger

Every time you’re waiting for your coffee to brew.

Instructions

1. Stand upright with your weight evenly distributed on both feet.
2. Take a slow, relaxed breath in.
3. As you exhale, gently engage your pelvic floor, imagining that you’re lifting it slightly upward and inward.
4. Hold the contraction for about 5 seconds.
5. Fully relax your pelvic floor.
6. Repeat the exercise 5–8 times while your coffee is brewing.

What should you pay attention to?

• Breathe calmly and naturally throughout the exercise.
• Engage only your pelvic floor—keep your glutes, thighs, and abdominal muscles as relaxed as possible.
• Avoid holding your breath or straining.
• The movement should be almost invisible from the outside.

Goal of the exercise

This micro exercise strengthens your deep core stability, improves body awareness, and enhances the coordination between your pelvic floor, diaphragm, and deep abdominal muscles. A stable core helps transfer force more efficiently through your body, contributing to better body position and a stronger freestyle stroke.

Tündi’s Tip: Imagine your pelvic floor is an elevator. As you exhale, gently let the elevator travel upward. As you relax, let it slowly return to the ground floor. This simple visualization makes it much easier to activate—and fully relax—your pelvic floor correctly.