Swim buyer @breannajbehnke walks you through 9 flat band exercises that will help keep your shoulders strong and in good swimming shape! 

DO 15-20 REPS OF THE FOLLOWING EXCERCISES:

PASS THROUGH STRETCH

1. Hands are outside shoulder distance. The wider they are the easier it is.
2. With straight arms rotate arms up, over and behind you, then reverse the motion back in front of you.
   

BAND PULL APARTS

1. Hands are shoulder distance apart. Arms are straight out in front of you.
2. Move your hands in the opposite direction pulling the band apart across the chest.
   

BICEP CURLS

1. Step on one side of the band. Grab the opposite end of the band in one hand.
2. With the arm at a 45 degree angle, keep your elbow close to the body, and curl the hand up with the thumb pointed up to your shoulder.
3. Repeat on the other side.
   

FRONT RAISES

1. One hand is anchored at the side of your hip.
2. Other hand starts extended straight out in front of you just below shoulder height.
3. With a straight arm lift the extended arm up overhead. Repeat on the other side.
   

TRICEP PRESSES

1. Band is behind you; running along the spine.
2. One hand reaches behind you to grab the band in the middle of your back to anchor the band in place.
3. Opposite hand grabs the band at the base of the neck and with your elbow pointed forward extend that arm straight up over head. Repeat on the other side.
   

EXTERNAL ROTATIONS

1. Grab the band at shoulder distance apart.
2. Wrap one hand behind your back anchored at the opposite hip. The opposite hand will be forced to follow and land in front of the hip opposite of it.
3. With a bent elbow and keeping that elbow glued to your side, pull the band across the front of the body leading with the back of the hand.
   

FRONT PULL DOWNS

1. One arm is straight over the head, that hand is anchoring the band.
2. The opposite arm is straight out in front of you at shoulder height.
3. With a straight arm pull the band down to your side.
   

BENT OVER PULL APARTS

1. Place your feet together to touch.
2. Bend your knees and bend at the waist so your chest is parallel to the ground.
3. Grab the band shoulder distance apart and extend your arms straight out in front of you.
4. Pull the band apart with straight arms across the chest.
   

CHAIR POSE LATERAL PULL DOWNS

1. Place your feet together to touch. Squat down into your heels like you are sitting in a chair.
2. Make sure hands are slightly outside shoulder width apart.
3. Raise your arms overhead and pull down bending your elbows away and down.