Stretches for Swimmers
- In This Quick Guide:
- Streamline
- Upper Body
- Torso
- Lower Body
Stretching is as important as training when it comes to swimming. Tight muscles don’t react the way you need them to, and they also can create quick discomfort once you begin to exercise. Regular stretching improves your muscle flexibility as well as your joint range of motion, which will give you a better swim.
Streamline
Just as if you were in the water, place yourself in the streamline position. Stretch and make yourself as tall as possible, slowly leaning to one side and holding that position as you stretch your back. Return to your starting position, then slowly lean to the opposite side.
Streamline stretch.
You can also do the streamline stretch on the ground or floor and simply make yourself as long as possible. When doing it this way, you are also able to point your toes and stretch your ankles as well.
Upper Body
The upper body has many muscles that need to work in unison to keep a smooth stroke going during your time in the pool.
Triceps
Raise one arm straight into the air above you, and bend at the elbow as if you were going to pat yourself on the back. Using your opposite arm, reach over and gently pull on the outside of your elbow.
Triceps stretch.
Back
Face a wall and place your palms flat on the wall, shoulder-width apart, two feet or so above your head. Slowly move back so that your arms are almost straight, and lean your head and chest forward between your arms.
Back stretch.
Chest
For the first chest stretch, start by facing a wall or other solid object and extending your arm against it with your palm open and flat on it. Keeping your arm in this position, slowly turn your body away and feel the stretch throughout your chest. Repeat this stretch with your other arm.
For the second chest stretch, go to a corner of a room with two flat walls. Position yourself so that you are looking directly into the corner where the walls connect. Place one hand on each wall, slightly about the level of your head, with your palms flat. Gently lean forward into the corner until you feel your chest begin to stretch, and hold that position.
Chest stretch.
Forearms
For the first forearms stretch, with one arm horizontal in front of you from the elbow down, point your fingers toward the ceiling. Using your other hand, gently press back on your fingers. Repeat this stretch for both arms.
For the second forearms stretch, sit on the floor with your legs out straight in front of you and your back straight. Extend your arms down your sides, and place your open hands on the ground so that your fingers are pointing forward and your palms are completely connected with the floor. From here, slowly pull your hands behind you, keeping your hands on the ground. You should quickly reach a point where you feel your forearms begin to stretch.
From the initial sitting position, you can also turn your hands around so that your fingers point behind you (with your hands still completely flat on the floor) and lean back gently to stretch.
Neck
Stand up straight and use your left hand to grasp your right wrist behind your back. While keeping yourself facing forward, lean your head to the left as if you were trying to touch your ear to your shoulder. Use your left hand to steady your right arm so it can’t rise up, thus allowing you to stretch. Repeat with the positions reversed to stretch the other side of your neck as well.
Torso
Most people consider stretching to be of vital importance for the major muscle groups, but they tend to forget that the muscles around the midsection are just as important. Especially in swimming, when everything is essentially connected, it’s necessary to be flexible throughout the entire body.
Lower Back
Sit in a chair (with or without arms), and place your feet so that they are flat on the floor in front of you about shoulder-width apart. Ensure you are sitting up with proper posture and that your head is in line with your body. Slowly turn your upper body to one direction while preventing your hips and legs from moving. Use either the arm on the chair or press against the outside of your leg to increase and hold the stretch. Repeat this stretch for your opposite side as well.
With your feet flat in front of you and in a position so that you are resting near the end of the seat, place your feet shoulder-width apart and lean forward, placing your hands on your calves or on the backs of your ankles. Lean forward slowly, keeping your chin down and allowing your back to stretch.
Abdominals
Lie face down with your stomach on the floor. Without moving any muscles in your lower body, push yourself up with your arms and hold once you feel a stretch in your abdominals.
Abdominal stretch.
Obliques
Stand up straight with your feet about shoulder-width apart. Lean slowly to one side until you feel a stretch in your side. To increase the stretch, you can also raise the arm on the side of the body you are stretching and reach as you lean.
Lower Body
Whereas most people assume lower-back discomfort comes from the lumbar region itself, often it has to do with leg muscles—particularly the hamstrings—being too tight.
Quadriceps
This stretch will have you standing on one foot, so you may want to stand near a wall or other object that you may hold for balance.
Quadriceps stretch.
Moving only the lower half of your leg, bend at the knee, bringing your heel toward your backside. Use the hand on the same side of your body and gently pull back on your toes. Repeat this stretch with your other leg.
Hamstrings
This is quite possibly the simplest stretch of all: with a slight bend in your knees, slowly lean forward and reach your fingertips to the ground. When you reach the point you can go no farther, don’t bounce forward to try and reach deeper. Just hold a steady stretch.
Another variation you can use to stretch your hamstrings without having to bend as far forward is to place your leg straight out on something that is a comfortable height, then lean into the stretch. You can use a chair, the arm of a couch, or—if you’re at the pool—the starting blocks. During this stretch, keep a very slight bend in the leg that is still on the ground.
Hamstring stretch.
Calves
Facing a wall, stand about a foot away and place your hands on the wall with your palms open. Start by slowly moving your right leg back while keeping your foot flat on the ground, toes facing forward. As you’re doing this, you will bend slightly with your left knee. Stretch until you feel a stretch in your right calf muscles. Repeat with reversing the roles of each leg.
Calf stretch.
Hips
Lie flat on your back and choose a leg to start with. Bend at the knee and bring it toward your chest. From here, cross it over your body and set it on the ground while keeping your back flat on the floor.
Hip stretch.
Groin
Sit on the floor with your legs in front of you, pull your heels in toward your center, and press the bottoms of your feet together. In this position, your knees will be facing out to the sides. Place your hands around your ankles and use your elbows to very gently press down against the inside of your knees.
Ankles
This is an extremely simple stretch. While standing with your feet even and shoulder-width apart—feel free to hold on to a chair or wall for support, if you’d like—place one foot on its toes about a foot behind where you started. Then slowly move the heel forward while leaving the toes in place until you feel the top of your foot stretching.
The second ankle stretch requires a partner. Sit on the floor with your legs extended flat in front of you. Lean forward slightly and point your toes forward as far as you can. When you reach your limit, have a partner gently push down on the foot near the toes until you feel a deeper stretch in the upper part of your foot.
Now that you are all warmed up and stretched out, it’s time to get in the pool. Have a great swim!
From The Complete Idiot’s Guide to Swimming by Mike Bottom and Nathan Jendrick
