How to Stretch for Diving

Diving uses certain muscle groups that can tighten and suffer injuries during your performance. You should take a moment to warm up and stretch the muscles to avoid damage and hasten your recovery. Here's how.

Difficulty: Easy

Instructions

Stretching the Lower Legs

1. Locate a step or stairs with a nice strong edge or a squared-off curb.

2. Place the balls of your feet on the step and balance as you stand up on the step.

3. Breathe out while lowering your heels to the ground.

Stretching the Thighs

4. Find a bench without a back rest. Lie with your back on the edge of the bench.

5. Bend your inside leg and bring it toward your buttocks, anchoring your hips.

6. Place your hand inside, under your bent knee, keeping your hand inside the fold.

7. Lower the outside leg off the bench at the hip. Grab your ankle or foot with your outside hand. Pull toward your buttocks.

Stretching the Upper Back

8. Bend down to the ground and kneel on all fours.

9. Stretch your arms forward while lowering your chest to the ground.

10. Extend your shoulders, pressing them toward the ground on your arms and arching your back. Breathe in and out slowly.

Stretching the Shoulders

11. Stand and raise one arm to shoulder height.

12. Bend the arm to cross the opposite shoulder.

13. Hold your raised elbow with your opposite hand. Breathe and pull your elbow toward the upper chest.

14. Switch and stretch the opposite arm.

Tips & Warnings

• If you feel uncomfortable or off balance, place your hand on a wall for support.
• Contract your abdominal muscles and lift your head to prevent strain on your lower back.