Swimming can be a physically taxing sport that takes the use of all your major muscle groups. By stretching in various ways before training or competing, you help to ready your muscles and ligaments for the motions of the sport. Stretching can also help with post-swimming recovery as well as protecting you from muscle strain in the water. Stretching takes only five minutes, so give yourself enough time to stretch properly before you get in the water.
Step 1
Stand with your feed shoulder-width apart. Make a straight line with your right hand and reach behind your body. Place the side of your hand between your shoulder blades, then slide your hands upward as far as you can. Hold for 10 seconds and then release. Repeat with the left hand. This helps to stretch the shoulder muscles, which is vital for strength in your strokes.
Step 2
Swing your arms away from your body and grip them around your shoulders as if you were giving yourself a hug. Your hands should be over your shoulder blades. Then, rotate your shoulders forward simultaneously five times and then backward five times, all while continuing to bear hug yourself.
Step 3
Lie face-down on a mat poolside, if possible. Place your hands beside your shoulders as though you were going to do a pushup. Exhale and push your torso off the mat, leaving your hips in contact with the ground. Hold the stretch, concentrating on the small of your back, for at least 10 seconds before releasing. Repeat as necessary.
Step 4
Stand up and place your hands together. Raise them above your head in streamline diving position. Make an effort to hold the stretch from the bottom of your feet to the top of your hands, lengthening your spine. Exhale and slowly tilt your hands to the right side, stretching along your left hip. Hold for 10 seconds and move to the left side, stretching the right hip. Hold and release.
Step 5
Enter the water and swim one or two moderately paced laps. Stretching your muscles on land can help limber your muscles, but static stretching by actually swimming in the water helps ready your body for the activity of swimming, warming your muscles so they're ready to take on a faster pace and longer swimming times.
Step 6
Repeat the stretches after you've exited the water.
