How to Stretch Before Swimming

How to Stretch Before Swimming

Swimming

Swimming not only exercises the heart and respiratory system but also provides an excellent workout for muscles and joints. However, swimming can sometimes lead to dizziness, fatigue in the limbs, and even cramps due to inadequate preparation and difficulty adapting to the aquatic environment. It is advisable to engage in stretching exercises before swimming.

Shoulder Raises: Lift both shoulders to stretch the shoulder muscles, and hold for 10 seconds.

Shoulder Pulls: Pull your right arm across your body to stretch the shoulder muscles, then switch to the other side, holding each side for 10 seconds. This movement helps enhance shoulder strength during swimming strokes.

Leg and Waist Stretch: Stand with your legs apart, reach both hands towards one ankle to stretch the waist and leg muscles, and maintain for 10 seconds.

Overhead Arm Stretch: Reach both arms upwards and stretch the muscles on both sides of the arms, holding for 10 seconds.

Torso Side Stretches: Hold your right elbow with your left hand and lean to the right to stretch the muscles on the left side of your upper body. Then switch sides, holding each side for 10 seconds.

Shoulder and Arm Extension: Extend both arms backward to stretch the shoulder and arm muscles, maintaining for 15 seconds.

Supine Body Stretch: Lie on your back, push your feet down, and raise your hands upward to exercise the entire front of your body, holding for 10 seconds.

Hip Flexor Stretch: Pull your left leg across your body to stretch the hip muscles, then switch sides, holding each side for 10 seconds.

Sit-Ups: Perform sit-ups to stretch the abdominal and lower back muscles, repeating 5 times.

Thigh Stretch: Pull your right leg across your body to stretch the hip muscles, then switch sides, holding each side for 10 seconds.

Foot Flex: Push your body downward to exercise the feet, holding for 15 seconds.

Arm Swings: Swing both upper arms up and down to stretch the muscles in the upper body, maintaining for 10 seconds.

Inner Thigh and Quadriceps Stretch: Push your body downward to stretch the inner thigh of the left leg and the front of the right thigh, holding for 15 seconds.

Hip Thrust: Thrust your hips forward to stretch the calf muscles, holding for 10 seconds.