Swimming is a recreational sport that includes various strokes, including the freestyle, breaststroke and backstroke. The backstroke -- commonly referred to as the back crawl -- is the only swimming stroke performed on the back. With a specific over-the-head arm stroke and flutter leg kick used to perform the backstroke, excessive demand is placed on the shoulders, back and abdominals. As a result, flexibility exercises for the backstroke can improve performance and reduce the potential for injuries.
Hamstrings Towel Stretch
The hamstrings -- located on the back of the thigh -- are used to provide a powerful flutter leg kick while executing the backstroke by bending the knee and straightening the hip. Performing the hamstrings towel stretch, you will keep the hamstrings functioning properly for performance and injury prevention. To execute the stretch, lay flat on your back on the floor and grab the ends of the towel with both hands. Wrap the towel around one foot and keep the leg straight as you pull the leg up towards your body. Hold the stretch for about 30 seconds and repeat two times on each leg.
Cross-Chest Stretch
The backstroke requires flexibility and function from the shoulders. The repetitive overhead arm strokes, however, can create muscle imbalances. To correct the imbalances, the cross-chest exercise will stretch the muscles in the back that can potentially restrict range of motion during the backstroke. Perform the cross-chest exercise by standing in front of the mirror with both shoulders facing straight ahead. Move the left arm across your chest until the left hand is next to the right shoulder. Wrap the right hand around the left arm and push the left elbow into the chest and hold for at least 20 seconds, followed with a 15-second rest and another 20-second stretch. Repeat the stretch for the opposite arm.
Neck Stretch
Similar to shoulder flexibility exercises for the backstroke, neck muscles are highly involved in the repetitive overhead arm strokes. The neck stretch, therefore, can improve backstroke swimming performance by reducing the potential for neck-related injuries, along with stretching the muscles in the upper back and upper trapezius muscle.
Start by standing up straight with the shoulders back and down. Press the right arm into the small of the back with a slight bend in the elbow until the forearm is parallel to the floor. Place the left hand on top of your head and gently pull your head towards the left shoulder until you feel a moderate stretch on the right side of the neck. Hold for 30 seconds, rest 15 seconds and repeat for another 30 seconds. Switch arm and hand positions and perform the stretch on the other side.
Chest Stretch
Swimmers, by nature, will commonly have tight shoulder and chest muscles. Performing a routine chest stretch will allow the chest muscles to create the power and flexibility needed for an efficient backstroke. The chest stretch uses the pool ladder or another horizontal bar.
Stand facing away from the pool ladder as you stand on the first or second ladder rung. Grab the side rails of the pool ladder with your arms behind you and hands facing out. Bend your knees and allow your body weight to naturally stretch the chest and shoulder. Hold the stretch for about 30 seconds, rest for 15 seconds and repeat for another 30 seconds.
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