4 Ways to Stretch for Swimming

1. Muscle Your Way Into Swimming

Sure, you stretch before running or perhaps before playing a game of basketball, but swimming? Don't let the comforting buoyancy of the water fool you; swimming is an aerobic exercise that demands muscle power. In fact, the four different swimming strokes freestyle, back, breast, butterfly use all of the major muscle groups among them, including biceps, triceps, abdominals and leg muscles. To get the most out of those muscles, allow a few minutes to for some swimming stretches. Stretching exercises lengthen muscle fibers to provide you with great flexibility and power in the water. Since it's a non-weight bearing exercise, swimming doesn't cause as many sports injuries, however, swimmers can develop overuse injuries like pulled muscles or tendonitis. Because warmed up muscles are more flexible than cold muscles, there's less chance of injury with stretching.

2. Increase Turn Flexibility

Whether you're doing a flip turn or just touching the wall and turning to swim back, turning requires a lot of flexibility from all muscle groups, particularly the torso. The streamline stretch helps provide that flexibility. In a standing position, stretch your arms toward the sky. Lock your hands by crossing one wrist over the other. Breathe in and try to push in on your ears with your biceps. Hold for 30 seconds and relax. Repeat the streamline stretch several times.

3. Stretch the Upper Body for Powerful Strokes

Arms provide the strength for any swimming stroke, so it's important to stretch the biceps, triceps and shoulders. Raise one arm over your head. Bend the other arm, placing your hand on the same side shoulder. With the outstretched arm, grasp the bent elbow and gently pull and push it behind the head. Hold for 30 seconds and repeat with the other arm. Do the stretch several times on both sides. Stretch your shoulders by moving one arm to your lower back. Slowly reach toward the middle of your shoulder blades and then switch sides.

4. Get Kicking With Hamstring Stretches

Competitive swimmers know that kicks provide the power for different swimming strokes. Flexible hamstrings give you more power in your kick. Stretch hamstrings with this take on toe touching. Stand up straight with your legs crossed at the ankle. Bend forward from the hips until you can't go any further. Don't bounce; make this a controlled stretch for 20 to 30 seconds before coming back up. Uncross your ankles and cross with the opposite foot in front. Repeat the hamstring stretch several times with each leg. Calf raises stretch calf muscles. With the balls of your feet resting on a step, drop your heels past the step before raising them.