Workouts & exercises
Reformer exercises for swimmers
The short answer
Swimmers benefit from thoracic extension, scapular control and hip extension work on the reformer. The overhead position of every stroke demands thoracic mobility that pool volume alone tends to reduce rather than build.
The shoulder problem is a thoracic problem
Reaching overhead requires the thoracic spine to extend. When it will not, the shoulder makes up the difference, and that borrowed range is where swimmer’s shoulder comes from.
High swim volume tends to reduce thoracic extension over time, so the mobility work is corrective rather than optional.
A swimmer-focused session
Mobility first, then scapular control, then posterior chain. Two sessions a week fits alongside most training loads.
- Arc over the carriage — 2 minutes thoracic extension
- Breaststroke prone on long box — 1 spring, 8 reps
- Pulling straps 1 and 2 — 1 spring, 8 each
- Chest expansion, kneeling — 1 spring, 10 reps
- Single-leg bridging — 2 springs, 8 each side
- Mermaid — 1 spring, 5 each side
Land training that does not add shoulder volume
A swimmer already does thousands of shoulder repetitions a week. Land work should build control and posterior strength without adding to that overhead volume.
This is why the emphasis is on pulling and extension rather than pressing. Overhead pressing on top of swim volume is how shoulders become symptomatic.
Frequently asked questions
- Is Pilates good for swimmers?
- Yes — it addresses thoracic mobility and scapular control, the two things high swim volume tends to erode.
- Can Pilates prevent swimmer’s shoulder?
- It addresses two common contributors: limited thoracic extension and poor scapular control. It cannot offset excessive training volume.
- Should swimmers do overhead pressing?
- Sparingly. A swimmer already performs enormous overhead volume; land work is better spent on pulling and extension.