How to Stretch for Swimming

Swimming requires preparation just like any other sport. Despite the fact that your body is suspended and to a certain extent, aided by your buoyancy in the water, the ability to move quickly and efficiently through the water. Swimmers must warm up before each practice and meet. Stretching before swimming increases speed and flexibility and adequate stretching also prevents injuries. Stretching before a swim meet helps warm up your body and get your blood pumping for the race to come.

Instructions

1. The following exercises are designed to warm up the major muscles groups that are using during swimming. This stretching session should take no more than 10 minutes and should be preceded by a 5 to 10 minute jog or brisk walk to warm up your muscles. Good posture is a key ingredient to a good stretch. Stand with a straight back, aligned shoulders and head facing forward. This series of swimming exercises begins with the head and ends with the feet to help you stretch every part of your body before getting into the water.

2. To stretch your neck, stand straight with arms at the sides. Gently drop the chin to the chest. Hold for a 10 count and return to a straight position. Now slowly tilt the head back, aiming the chin at the ceiling. Hold for a count of 10. Don’t hyperextend the neck. Perform 10 repetitions front and back. Returning to your straight stance, gently turn your head to the right for a 10 count. Return to center. Then turn your head to the left for a count of 10. Return to center and repeat 10 times for each side.

3. Stretch out your shoulders by standing in a straight stance with feet shoulder width apart. Extend your arms directly over your head and criss-cross your arms at the wrist so the hands are touching at the palm. Lifting from the shoulders, elongate your body as if something is pulling you straight up by your fingertips for a 10 count. Release your shoulders and relax. Perform 10 repetitions.

4. Focusing on the arms, stand with a straight back and feet shoulder width apart. Lifting your right arm, windmill the arm 10 times. Do the same from the left arm. Then windmill both arms together. Return to your straight stance. Standing with a straight back, extend the right arm diagonal across the body at shoulder height. The arm should be parallel to the ground. Place the left hand on the right elbow and gently pull into the stretch. Hold for 5 second, release and perform 10 reps. Repeat for the other leg. Next, lift the arm, pointing the elbow straight up and place your hand behind your hand. Take your free hand and gently press on the elbow. Hold for 10 seconds and repeat on the other side.

5. Working the hips, lower back and outside of the thigh, lie flat on your back. Bend the right leg, and cross it over the straight left leg at a 90-degree angle. Place your left hand on the right knee and extend the right arm straight on the ground. Gently pull into the stretch. Hold for 10 seconds and repeat with the other leg.

6. To work the back, hips and ribs, sit on the floor with legs extended straight out. Cross your right leg over the left leg, tucking the foot next to the knee, flatfooted on the ground. Slip the right elbow on the left side of the right knee. Gently stretch your ribs, back and hips using the leverage from the right arm on the knee. Hold for 5 seconds and repeat on the other side.

7. To stretch the groin, sit on the ground with legs criss-crossed. With a straight back, place the hands on the knees and gently press the down. Hold for 5 seconds, release and repeat 10 times.

8. To stretch the hamstrings, stand with your legs together, arms at the side. Cross the right foot over the left foot and bend forward, dropping the arms to the floor. Hold for 5 seconds. Perform 10 repetitions.

9. To stretch the quadriceps, balance yourself with a hand against the wall. Bend one leg and hold your ankle. Extend the hip by pulling the ankle as close to the butt as possible. Hold for 5 second and release. Complete 10 reps.

10. To warm up the Achilles tendon, stand an arms length away from a wall. Stretch your arms out straight and step forward with one leg and bend the arms to half way, feeling the stretch along the back of the ankle. Don’t bounce, just lean into the stretch. Hold for 5 seconds and perform 10 reps on each leg.