* **Shoulder Shrugs:** * Stand with your feet shoulder-width apart. * Raise your shoulders up towards your ears. * Hold for a second, then release. * Do 10-15 repetitions.

* Stand with hands on hips. * Make small circles with your hips, gradually increasing the size. * Reverse direction after 10-15 circles each way.

* Stand on one leg, lifting the other foot slightly off the ground. * Rotate the lifted foot in circles. * Switch directions after 10-15 rotations, then switch feet.

* Kneel on the floor, touching your big toes together and sitting on your heels. * Reach your hands far in front of you as you push your shoulders down into the ground. * Hold this for 15-30 seconds.

* Fabric: Choose swimsuits with stretchy, durable materials like nylon or spandex. * Fit: Ensure the suit fits snugly without being too tight. Comfort should be your top priority.

* **Polyester:** Pros: Highly durable, resistant to chlorine and fading. Cons: Less stretchy than nylon. Recommended swimwear: [**Nike Essentials Mens Long Sleeve Hydroguard Swim Shirt**](../search?q=Nike%20Essentials%20Mens%20Long%20Sleeve%20Hydroguard%20Swim%20Shirt) **Chlorine-Resistant Fabrics:** Pros: Specifically designed to withstand chlorinated water, maintaining color and elasticity. Cons: Usually found in competitive swimwear. Recommended swimwear: [**Slazenger LYCRA® XTRA LIFE ™ Swimming Jammers Mens**](../search?q=Slazenger%20LYCRA®%20XTRA%20LIFE%20™%20Swimming%20Jammers%20Mens)

* Your goggles should feel like a gentle suction cup, not a vice grip on your face * Try the suction test: Press them against your eyes without the strap. They should stay put for a few seconds!

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