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Move of the month: Thoracic spine extension
This is a move that helps stretch and mobilise our shoulders, increasing their range of motion. Vivienne Rickman is your…
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Move of the month: Kettlebell halo
This move improves shoulder strength, mobility and stability and is also great for boosting core strength as well as grip…
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Move of the month: Alternating superman
This is a great core strengthening exercise that involves minimal movement but improves strength in both the lower back and…
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Can remote coaching from a physiotherapist be effective for open water swimmers?
In some cases, doing the right exercises can help fix a swimming-related injury
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Move of the month: Cuban Press
This exercise is great for rotation, strengthens the shoulders and can help prevent injury, says Vivienne Rickman.
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La’al Sauna – a horse box sauna roaming the Lake District
We spoke to Debbie Noble about her converted horse box sauna that frequents Cumbrian swimming spots, and how saunas enhance…
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Cold water swimming: a healthy habit
Dipping and swimming in cold water is increasingly being touted as good for health. But what does the science say?
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Body care: skin protection creams
Being outdoors in the colder months can be tough on our skin. Try these skin protection creams and repair balms…
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Move of the month: Dead Bug
This exercise is great for swimmers looking to improve their body position in the water, strengthening and stabilising your core…
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How to strengthen and protect your neck
Swimming specialist physiotherapist Alex Ewart your guide to preventing a problem that afflicts many swimmers: neck pain.
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What’s the cause of my hip pain while swimming?
Swimming coach Cassie Patten troubleshoots a reader's hip pain, and shares some tips for preventing further discomfort.
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Move of the month: dumbbell overhead press
This exercise increases the strength of our shoulder by working the deltoids.
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How to keep your shoulders healthy
Swimming specialist physiotherapist Alex Ewart looks at what works and what doesn’t for preventing shoulder injury.
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How swimmers can protect their skin from the sun
Protecting your skin from the sun while outdoor swimming can be challenging. Read our guide to how to protect your…
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Move of the month: Bent-over row
This move helps strengthen and stabilise the shoulders, and protect from repetitive overhead movements in front crawl.
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Black Bean and Avocado Smash Quesadillas
In the run up to the Great North Swim, the UK’s biggest open water swim event, sponsors Arla share their…
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“It makes me feel young, healthy and silly”: Swimming for mental health
In honour of Mental Health Awareness Week (15-21 May), the Outdoor Swimmer team share their experiences of what open water…
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A short daily yoga and breathing practice
These restorative yoga poses allow you to explore your breath from different angles, says Liz Lowe.
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Move of the month: Donkey Kicks
Vivienne Rickman is your guide to a move that strengthens lower back muscles and promotes good posture – an ideal…
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Improve your day by setting intentions
Liz Lowe believes setting intentions using a chosen word can have a positive impact on our daily habits and interactions.
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Move of the month: Leg Raises
Leg raises are a core strengthener that target the abdominal muscles. Vivienne Rickman is your guide.
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Spring Clean: the healing waters of springs
From geothermal spas to icy plunge pools, Rowan Clarke explores the clean, healing waters of springs.
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How to breathe better
Liz Lowe offers tips and simple exercises for better breathing, which can help with tiredness, tension or anxiety, and boost…
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Move of the month: woodchop
Having strong core muscles is important in all our swimming strokes as it is in many functional movements in our…
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How to build a walking meditation into your outdoor swim
A short walking meditation is a way of extending and deepening the experience of outdoor swimming, and it will warm…
