According to SportsDefinitions.com, swimmers may choose any stroke for freestyle swimming, but the front crawl is usually the preferred stroke because it is the fastest of the competitive strokes. A strong front crawl requires shoulder, hip and ankle flexibility for proper form, but according to physical therapist George Edelman, traditional pre-workout static stretching does not reduce injuries in swimmers and could lead to diminished power output and impaired performance. Perform static stretches several hours before or after your swimming workout or on non-swimming days.
Shoulder Flexibility
A proper front crawl stroke requires a full rotation of the shoulder joint so that your arms brush against your side, rotate backward, then move around and up so that your shoulder almost brushes against your ear. Competitive swimmers are often blessed with genetic flexibility and joint immobility that makes this motion easy. The rest of the population is not always so lucky.
Prior to swimming, warm up your shoulders by engaging in active stretching. This stretching should concentrate on stretching the musculature of the upper back and shoulders, but should not be geared at loosening the joints of the shoulder. Perform several sets of 12 to 15 repetitions for each of the following activities:
External Rotation: With your upper arms against your sides, your fists clenched and your elbows bent at a 90-degree angle, hands in front of your body, rotate your forearms out towards the sides while keeping your upper arms tight against your sides. During the rotation, concentrate on squeezing your shoulder blades together. Return to the starting position and repeat.
Shoulder Squeeze: Place your palms on your back at hip-height. Roll your shoulders forward, rotating your elbows out to the sides, keeping your hands in place. This is the starting position. Squeeze your shoulder blades together, allowing your elbows to move backward. Return to the starting position.
Upward Rotation: Stand with feet shoulder width apart, raising arms out to the sides, forming a "t" with your body. Keeping your arms out, bend your elbows to 90-degrees so that your hands are pointing to the front. This is the starting position. Keeping your arms steady, rotate your shoulder joint backward so that your hands point are pointing up towards the ceiling. Return to the starting position.
Hip Flexibility
Hip flexibility is not often thought of as important while performing the front crawl, but the flutter kick requires movement of the hip flexors, the quadriceps and the hamstrings for a strong kick. On a light swimming day, engage in the following static stretches following your workout:
Kneeling Quad Stretch: Kneel on the floor with your knees on an exercise mat, body upright. Place your right foot on the floor in front of your body, forming a 90-degree angle at the knee. With your torso remaining inline with your hips, grab your left ankle with your left hand, stretching the front of the left thigh. Hold for 20 to 30 seconds and repeat on the opposite side.
Kneeling Hamstring Stretch: Remain kneeling on your exercise mat with your torso upright. Place your right foot in front of you forming a 90-degree angle with your knee. Begin extending your right knee, moving your foot forward on the mat, stretching your hamstrings. The goal is to have your right knee fully extended and your right heel and toe pointing forward. Many people suffer from tight hamstrings, so only move your foot forward far enough to feel a good stretch in the back of your leg. Hold for 20 to 30 seconds and repeat on the opposite side.
Kneeling Hip Flexor Stretch: Start in the kneeling position, with your right foot on the ground in front of you, knee at a 90-degree angle and torso upright. Press your hips forward several inches, keeping the rest of your body stable. You should feel a stretch on the front of your left hip. Hold for 20 to 30, then switch legs.
Ankle Flexibility
If you point your toes, and your feet don't form a straight line with your shins, your swimming performance could suffer. "Hooked" feet slice through the water and create drag on your body, rather than propel you through the water. To improve ankle flexibility, sit on the ground with your legs straight out in front of you. Point your toes as far as you can, and hold for several seconds, then flex your feet as much as you can, holding for several seconds. Repeat at least 10 times. Next, rotate your feet inward with your toes pointed, "drawing" big circles with your toes. Repeat 10 times then reverse the movement, rotating your feet outward for 10 circles.
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