The streamlined position is one of the most challenging to perfect. Without proper range of motion and stability, it can be extremely taxing on your body.

The good news is that investing some regularly scheduled time to work on your range of motion and stability can go a long way in making your streamlined position more efficient and less of a struggle. Here are some exercise to get rid of pain and swim faster.

Do two rounds of the following. Whenever you encounter any tense points with the movements, avoid holding your breath or exhaling forcefully. Breathe steadily and use your breath as a tool to release tension, not create it.

This exercise digs into that tension in your shoulders. Grab a tennis or lacrosse ball and position it in the area between your spine and shoulder blade, avoiding any bony area. Support your head to reduce any neck tension. Then reach your arm overhead, aiming to touch your thumb to the ceiling. You'll feel the ball roll and dig into your musculature, releasing any tension. Do 15 repetitions on each side.

To get your shoulder blades moving, start with your toes engaged with the floor. Hold your head in a position similar to what you want to mimic in the water. Extend your arms overhead, reaching as far as you can. Then return to the starting position by driving your shoulder blades together and pulling your elbows into your side. Do 15 repetitions.

Your ankles play a major role in not only the propulsion of your kick but also your streamlined position. Add this exercise to improve your ankle range of motion. Start by anchoring your heel to the ground. Then focus on driving your knees past your toes while your heel stays in contact with the ground. Find the farthest point you can achieve, hold that position for two seconds, and then release. Do 10 repetitions on each side.

I love this variation of the cat/cow. The resistance band gives you a tool to help you feel the changes in your back position more effectively. Place the resistance band mid back and anchor the band under your hands. As you exhale, round your back with control. As you inhale, form a controlled arch in your back. Gradually alternate between the two positions, keeping your breath controlled. Do 10 repetitions.

Here’s how to start layering in some stability. Grab your resistance band and hold it in both hands. Pull your arms out to the side of your body, and drive your shoulder blades together. Now return to the starting position slowly. Avoid forming an arch in your low back as you do this. Do 15 repetitions.

Core engagement is a critical component of a good streamlined position. Start in a high plank position, focusing on keeping your body from your head to your heel in a straight line. Gradually lift one hand off of the ground, focusing on keeping your hips as still as possible. Reach your arm up to be in line with your ear, and then gradually return to the plank position. Do 10 repetitions on each side.