Since swimming is a full-body exercise that requires you to have both the upper and lower body work together simultaneously, it is important to keep both loose and flexible. Many people will stretch out the shoulders, chest and back before getting in the pool, but your legs also benefit from a thorough stretch. It's beneficial to stretch before you enter the water, whether you're a competitive swimmer or you just swim for fun.
Standing Quad and Shin Stretch
Your quadriceps is the large muscle group at the front of your thighs, used a lot in the kicking motion of most swimming strokes. To stretch your quads, stand up straight and bend your right leg so your foot is up by your butt. Grasp your right ankle with your right hand and pull up gently to stretch your quadriceps. Slide your hand down your foot to your toes and pull up to stretch your shin. Do the stretches on both legs.
Calf Stretches
If you get a cramp in your calf while swimming, it will likely mean the end of your race or fun in the water. Stretch out your calf by leaning up against a wall and placing one foot close to the wall and one behind you. The leg closest to the wall is bent, and the back one is straight. Lean into the wall to feel the stretch in the back calf, and switch legs when you're done. You can stretch them both at once by standing on the edge of a step and letting your heel drop straight down.
Butterfly Stretch
A butterfly stretch is a seated stretch designed to loosen up your hip adductor or groin muscles. To do the stretch, sit with your back straight and bend your legs in so your feet are close to your groin with the soles together. Hold onto your feet to keep them in place and gently press down on the inside of your knees with your elbows.
Hamstrings Stretch
Your hamstrings are opposite the quadriceps on the back of your thighs. One basic way to stretch out your hamstrings is to place one heel on a bench or other object and lean toward your knee to feel the stretch. Keep your outstretched leg straight to get the most out of the stretch. Switch legs once you've finished.
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