GREAT YARMOUTH SWIMMING CLUB

 

 

STRETCHING and MOBILITY EXERCISES FOR SWIMMERS

 

 

 

Why do I need to stretch?

 

Stretching your muscles and joints and making them more mobile will increase your performance in the water.  When a joint, for example the shoulder, is stiff, your muscles have to work harder and use up more energy to move, which you could use to swim faster!

 

By increasing the range of movement in your joints energy is saved, stroke technique improves and it helps prevent injury and aching in your joints and muscles.

 

You need to exercise at least once a day for about 10 minutes – just doing it now and then is wasting time.

 

The exercises are simple, require no equipment and can be done anywhere – even in front of the TV!

 

ALL swimmers should do some stretching before getting into the water to prepare their body for the work they are about to do and after training to prevent stiffening up.

 

Some rules for flexing and stretching exercises:

 

DO a short warm up before you start to stretch (eg jogging on the spot for 3-5 minutes) to increase blood flow to your muscles

 

DO gently stretch to a point where it feels tight but comfortable – NOT PAINFUL!

 

DO hold your stretch in this tight position for 5 – 10 seconds

 

DO repeat the exercise 3 – 5 times.  This will let the muscle stretch further each time.

 

DO relax the muscle after each exercise by shaking out

 

DO keep breathing

 

 

 

 

 

 

 

 

 

 

 

REPEAT EACH EXERCISE 5 TIMES

 

For all exercises stand with your arms hanging loosely at your sides, feet shoulder width apart and knees slightly bent.

 

Neck

 

·        Move your chin onto your chest, and then lift your chin up as far as possible

·        Lower your left ear toward your left shoulder and then your right ear to your right shoulder

·        Turn your chin sideways toward your left shoulder and then circle it toward your right shoulder

 

 

Shoulder Circles

 

·        Raise your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action

·        Repeat with the other shoulder

 

Shoulder Stretch

 

·        Raise your arms above your head with your hands one on top of the other

·        Breathe in and stretch your arms upwards and slightly backwards – keep your arms straight

·        Hold for 30 seconds from when you feel the stretch

·        Slowly relax

 

This is an excellent stretch for swimming as it’s also the streamlined position that you need to be in at the start and finish of every stroke and every time you push off the wall.

 

Shoulder and tricep stretch

·        Hold the elbow of your right arm with your left hand

·        Pull down your elbow behind your head as shown, until you can feel the stretch in the back of your upper arm (triceps).

·        Hold for 30 seconds

·        Slowly relax and repeat with your left arm

 

 

Pull across Shoulder Stretch

 

·        Bring the elbow of your right arm across your chest with your left hand and push your right arm towards your left shoulder until you can “feel it” in the middle of your upper back, your shoulder and upper arm

·        Hold for 30 seconds

·         Slowly relax and repeat with your left arm

 

 

 

 

 

Upper Back Stretch

·                    Link your fingers together and turn your palms outwards

·                    Stretch your arms straight out in front of you in line with your shoulders and push out until slight discomfort is felt in the shoulders, middle of your upper back, arms, hands, fingers and wrist

·                    Hold for 30 seconds

·                    Slowly return to the starting position and repeat 5 times

 

 

Arm Swings

 

Keep your back straight

 

·        Swing both arms, at the same time, over your head then forward, down and backwards (like butterfly) – repeat 10 times

·        Repeat in the opposite direction (like double arm backstroke)– repeat 10 times in each direction

·         Swing both arms out to your sides and then cross them in front of your chest – repeat 10 times

 

 

Chest Stretch

 

·        Hold your arms out straight at your sides level with your shoulders

·        Make sure the palms of your hands are facing forward

·        Stretch your arms backwards keeping your back straight

·        You should feel this stretch across your chest

Side Bends

 

Keep your back straight and avoid to leaning either forwards or backwards

 

·        Rest one hand on your hip, and raise the other arm over your head

·                    Slowly and smoothly bend first to one side until you feel a stretch, hold for 10 seconds then bend to the other side

 

 

Hip Circles

·        With your hands on your hips and feet spread wider than your shoulders, make circles with your hips in a clockwise direction 10 times.  Then repeat in the opposite direction

 

 

Leg Swings

 

·        Stand sideways onto the wall

·        Put your right hand on the wall to help your balance

·        Swing your right leg forward and backward

·        Repeat 12 times

·        Repeat on the left leg

 

Quadricep and Ankle Stretch

·        Stand facing  the wall

·        Put your right hand on the wall to help your balance

·        With your right hand gently pull your right ankle towards your right hip until you can feel the stretch on your quadriceps (the front muscle on your leg)

·        Keep your knee pointing to the floor and hold for 30 seconds

·        Slowly return to the starting position and repeat with your left leg

 

 

Ankle Circles

 

·        Put your hand on the wall to balance

·        Lift your right foot off the floor

·        Slowly circle your ankle clockwise 6 times then anti clockwise 6 times

·        Repeat on the left ankle

 

 

Ankle Bounce

 

·        Leaning forward with your hands on the wall and your weight on your toes, raise and lower both heels quickly (bounce).  Each time, lift your heels 3 to 5 cms from the ground while keeping ground contact with the ball of your feet

·        Repeat 12 times

 

 

 

 

 

Happy stretching!!!