Sit on the ground with the bottom of both feet touching and the knees facing outwards. Working to stretch and warm up these key areas of the body will allow you to be more efficient in the water. The server responded with {{status_text}} (code {{status_code}}). Perform one or two of the upper body stretches and one or two of the lower body stretches for a few moments to warm your muscles up and you'll be good to go. Plus, swimming really makes a splash when it comes to revving your heart rate: You use every major muscle groups in each stroke you take, from your arms to your core to your legs… Passive Stretching – Similar to static, but someone else holds the position for you. Inhale again, curving your back in and letting your belly relax while lifting your head and tailbone up towards the sky. High Hurdle Streamline Stretch Extend one leg straight while the other is bent backward, foot close to your buttocks Over-exertion raises the risk of injury, but your muscles are not properly stretched. That’s why it is so important to focus on them while stretching. Weight training is often a highly debated topic in the world of swimming. These are key areas of potential injury for swimmers. It’s pretty clear why competitive swimmers have strong, broad shoulders. Step 2 Step forward as far as you can with your right foot. As you exhale, round your spine up towards the ceiling, thinking about pulling your belly button up towards your spine, as well as pushing your shoulders up and away from the ground as you tuck your chest. Repeat the stretch with the opposite leg. Hold for a three-count. Sit down on the ground with the right leg extended. Regular swimming stretches help to prepare the body for the various actions that will be performed when you swim. Well stretched muscle fibers lengthen, which creates more force when they contract. Repeat this stretch with the arms rotating backwards. Find answers to your questions. If the small, but crucial lower back muscle is not sufficiently stretched, an injury to this area may keep you out of the water for weeks and possibly months. Your membership comes with services that make it easy for you to keep up with your routine. In the water, she’ll suggest they face the starting block, hold the backstroke grip bar, and stretch out their calves. Your email address will not be published. {{#message}}{{{message}}}{{/message}}{{^message}}Your submission failed. Swing it like a pendulum across your body 12 times. This one is a little more challenging. Getting to your next workout should be easy. Required fields are marked *. Blackburn. Don’t drop your arms and legs; you want a controlled movement throughout. Lie down on your stomach and stretch your arms straight out above your head (like Superman flying). Stretching provides release to the key muscle components swimming uses, that’s why its recommended that you hold each stretch for 30 seconds. Extend one leg straight while the other is bent backward, foot close to your buttocks. You should feel the stretch on the outside shoulder muscle that surrounds the rotator cuff. You will be glad you did! Deltoids. Then repeat this stretch on the other side. Discover the best health and wellness options for children from Aquatics to Fitness. 2. They are great at activating the abdominal muscles and will help swimmers to develop some serious core stability both in and out of the pool. V-Sit Kicking. Why you should do it: To open up the hips, generating more rotation and power in … Hamstring Stretch. Hold for 15-20 seconds. The 10 Best Exercises for Swimmers 1. Stretching is extremely important for swimmers. Then come down to a quad stretch for 10 more seconds. Put it down and switch legs. Keep the right leg flat on the ground and cross the left leg over the opposite knee. Straight leg raises are easily one of my favorite core exercises. Keep the foot that is extended in a flexed position. We take the time to take care of you! Begin by facing the wall and extending your arm to place your palm against the wall. Make sure the hips are open and aligned with the shoulders. Lean forward into the stretch with the elbows gently pushing the legs down. The main types of stretching are: Static Stretching – Holding a position that stretches the muscle for ~ 30 seconds. © 2020 AquaMobile, all rights reserved. This literature review has identified them as potentially harmful for the inherently lax shoulder joint in swimmers. AquaMobile Swim School is a private swim school that offers high quality private swim lessons at our clients’ homes throughout a wide range of cities. Latissimus Dorsi stretch 5. Dynamic Stretching – Controlled leg and arm swings that … Stretching for Swimmers: Which Stretches Are Important for Swimming? Raise your arms to your side with your elbows bent forward and in line with your shoulders at a 90 degree angle. legs provide the power needed to propel through the water and must continuously kick to stay afloat Your thumb should point towards the ceiling. Hold your foot so that it is parallel with your back. Hold for 15 seconds. Hold your right arm in place with the left forearm for 30 secs. this page to sign up for the temporary membership pass, this page for more information on all Covid policies and procedures, MIT Department of Athletics, Physical Education & Recreation. Read up on the MIT Recreation policies and recommendations for the safety of our community. Place one foot in front of you and ease into a lunge position with the knee on the ground. 3. 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