Flexibility & warm up

Swimming is a demanding sport that requires high levels of cardiovascular endurance, strength and flexibility. Regular swimming stretches help to prepare the body for the various actions that will be performed when you swim. Stretching before a training session and before your event in a gala can improve your swimming and decrease the risk of injury.

Having effective swimming stretches as part of your swim training is crucial, as it goes a long way in improving your overall performance, specifically leading to reduced muscle tension and increased range of motion. This means that you will be able to move your limbs more freely while swimming.

Regular swimming stretches can help prevent injuries. And finally, even the most basic swimming stretches can just make you feel better.

Proper conditioning and safety measures are essential for injury prevention so it is important to make that you –

  • Always take time to warm up and stretch before swimming, as cold muscles are more prone to injury.
  • Allow for an adequate cool-down period and perform gentle stretches after swimming.

Remember, we are all individuals and you may not be able to stretch as far as your friend.  You should be able to ‘feel’ the stretch – it should not hurt you.

Here are some DON’Ts:

  • DON’T BOUNCE 
    any stretch should be controlled and done smoothly
  • DON’T USE FORCE
    if it hurts – gently release the stretch.
  • DON’T HOLD YOUR BREATH
Watch this short video demonstrating some easy stretches that you can do on the poolside.
Read this article about the importance of warm up – particularly for Masters swimmers
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