Undulation is key for swimmers looking to improve their underwaters.

Stretches for Improving Undulation and Thoracic Flexibility

My favorite t-spine stretches include:

 

Shoulder rolls

Standing (or sitting, for that matter), relax the arms and neck, and roll the shoulders up, forward, and then in a smooth, circular motion.

This stretch is great for opening up the shoulders, too.

Do 10 repetitions in both directions, for 2-3 sets.

Cat-cow stretch

On all fours, in a table-top position, slowly arch the upper back into flexion while bringing the chin to your chest. Pause. Return to the starting position.

Arch the spine so that your belly button moves towards the floor, tilting your head and tailbone to the ceiling.

Cycle through both phases for 10 rounds, for 2-3 sets. T-spine with foam roller

Reduce stiffness in the upper back and improve undulation with the help of your trusty foam roller!

 

Place the roller under the upper back.

Wrap your hands behind your head, lean back, trying to wrap your upper back around the roller.

Do this slowly and never to the point of pain.

Cycle through for 10-15 controlled repetitions, 2-3 sets.

This stretch can also be done on a Swiss ball, too.

 

 

Wrapping Things Up

Increased thoracic spine mobility will promote better undulation and more range of motion when dolphin kicking.

 

Add the stretches to your training routine and take your dolphin kick to new heights.

 

Happy kicking!

 

More Dolphin Kick Resources

3 Things Swimmers Can Learn from Gretchen Walsh’s Underwater Dolphin Kick. Ready to take your underwaters to the next level? Here are three things swimmers can learn from one of the fastest swimmers and dolphin kickers on the planet.

 

10 Minutes a Day to a Faster Underwater Dolphin Kick. Looking for a simple set to bolster your dolphin kick? Here is a great set swimmers of all levels can drop into their training for a sharper UDK.