Stretching before and after swimming is important to prevent injury and improve performance. Focus on stretching the shoulders, neck, arms, and legs for maximum flexibility. Stretches should be held for at least 20 seconds and should not cause pain.
Swimming is a highly effective cardiovascular exercise, since it works many muscles at once. However, this has the potential to cause injury if a swimmer does not adequately stretch the primary muscles involved. Swimming stretches can also help increase an athlete’s performance by allowing for greater flexibility and therefore more efficient swimming. Some of the most important muscles to include in your swim warm-up stretches include your calves, shoulders, and upper arms.
To achieve an efficient swimming action, flexible shoulder muscles are essential. For this reason, swimming stretches that target the muscles around the neck and shoulder are important. An example of a swim shoulder stretch is the front shoulder stretch. To perform this stretch, the swimmer should stand close to a wall and then place their arm at shoulder level. Once in a stable position, the elbow should be rotated until a stretch is felt in the front of the shoulder.
The flexible muscles of the rotator cuff are also important for swimming. These are located on the outside of the shoulder. To stretch them, the swimmer should stand a short distance from a wall and then place the right arm across the body between the torso and the wall. The opposite shoulder should slowly move forward until a stretch is felt. As with all stretches, this should be held for at least 30 seconds and repeated several times.
Besides the shoulder and neck muscles, the next most important area of the body to focus on for swim stretches is the legs. Having strong, flexible legs will help a swimmer propel their body forward through the water. To perform a moderately intense calf stretch, the swimmer should stand on the edge of a step with the heels dangling to the side. The heels should be lowered slowly until a stretch is felt along the back of the leg. This can also be repeated with the knees bent for a slightly different stretch.
Swimming stretches should be held for at least 20 seconds and should not cause any pain. If pain is involved during a stretching routine, this is a sign that the stretches are doing more harm than good. It is important to stretch both before and after a swimming session to achieve maximum flexibility. This also gives the swimmer the best possible chance of avoiding injury.
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