Turtle Swim

  • Strengthens back and supports scapula control. These are important postural skills which assists with upright posture.
  • Encourages stretching of the chest muscles,which are often shortened with extended desk/electronic device work.
  • Doing the turtle arms while sitting helps to move the diaphragm. This encourages deep, diaphragmatic breathing, which is calming.
  • Improves balance and leg strength
HANDOUT
PRACTISE JOURNAL
TECHNIQUE VIDEO

Uses

  • Try this exercise seated, to encourage deep breathing for achieving calm and sensory regulation.
  • Complete this exercise in combination with the Wolf Tilt and Peacock Pose, for upper body stretching to encourage optimal posture.

Instructions

  1. Start standing
  2. Bend forward, keeping your back straight
  3. Lift one foot and touch your toes gently on your other foot
  4. Reach your ‘turtle flipper’ arms out in front of you and swim them back like you’re swimming breaststroke
  5. Do 5-10 strokes, then balance on the other foot
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Watch Points

  • Back straight
  • Squeezing shoulder blades down and back
  • Keeping arms lifted as high as possible
  • Slow, controlled arm movement
  • Good balance (body and legs staying still)

Seated:

  • Keep your body up tall and do Turtle Swim arms up into the air.  
  • Squeeze the muscles between your shoulder blades, to pull your shoulders back and down. Hold each squeeze for as long as you can.  Keep breathing deeply.

 

Standing:

  • Keep both feet on the floor.  Reach your arms up above you and swim them down to your side.

Progress Tracker

For how long can you do the Turtle Swim?