Swimming Performance Warm-Up
Increasingly, specific sports are blamed for injuries when those sports may actually be helping the athlete postpone an ailment for weeks, months or years. These exercises are designed to help problem areas in your sport so you can have less pain and boost your performance.
1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.)
2. If any of the stretches cause pain, stop doing it and move on to the next one.
Do These - Take 3 Mins
HOW: CIRCLE FOOT CLOCKWISE. THEN CIRCLE FOOT COUNTERCLOCKWISE. KEEP KNEE STILL SO MOVEMENT COMES FROM ANKLE. REPEAT ON OTHER LEG. THEN FLEX FOOT UP AND DOWN.
HOW: FEET TOGETHER. SHOULDERS BACK. ARMS RAISED OUT TO SIDE. KNUCKLES PULLED BACK. THUMBS POINT FORWARD. CIRCLE ARMS UP AND OVER FORWARD. THEN TURN THUMBS TO POINT BACKWARD AND REVERSE TO CIRCLE ARMS UP AND OVER BACKWARD.
HOW: CLASP HANDS OVERHEAD, POINTING TO THE SKY. LOOK UP. ARCH BACK AND PUSH BELLY FORWARD.
HOW: WITH STRAIGHT ARMS, HINGE AT YOUR HIPS, PRESSING BELLY TOWARD THE GROUND SO AS TO CREATE A TABLETOP WITH YOUR BACK. NOW WITH VARIOUS FOOT POSITIONS, FIRST PIGEON-TOED, HOLD POSITION. THEN DUCK-TOED. THEN FEET LINED UP.
HOW: WITH STIFF LEGS, HINGE AT YOUR HIPS TO DROP YOUR UPPER BODY AS FAR FORWARD AS POSSIBLE. THEN RELAX YOUR UPPER BODY TO HANG, ATTEMPTING TO TOUCH THE FLOOR. NOW REACH FOR THE LEFT FOOT WITH BOTH HANDS. REPEAT WITH A RIGHT FOOT REACH.
HOW: HANDS ON THE BACK OF THE HEAD. SQUEEZE SHOULDER BLADES LIGHTLY TOGETHER. BEND KNEES TO SIT BACK INTO A SQUAT POSITION.