Swimming stretch

Stretch routine for swimmers to increase flexibility.

Exercises:

Standing deep hip stretch

Start in standing position and stride a big step backward with one foot. Keep track of the front leg so that the knee positioned straight above the ankle. Allow the back knee come down to the ground, hold up upper body and feel a deep hip stretch.

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Standing quadriceps stretch

Stand in a strong position, grasp the ankle of one leg and move heel towards your butt. Keep your knees together and push your hip forward. Tighten abdominal muscles to stabilize.

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Adductores stretch

Start from a strong standing basic position and stride a big step out sideways with one leg, bend and sit back. Be sure to keep the knee in the same direction as the foot. Keep the other leg straight and press your hip forward.

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Standing shoulders and chest stretch

Fold your hands behind your back, tighten your abdominal muscles and press chest forward. Keep the shoulders back move the hands and arms away from your body to stretch the chest and shoulder muscles.

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Shoulders and chest stretch leaned forward

Fold your hands behind your back, tighten your abdominal muscles and press chest forward. Keep shoulders back and move the hands and arms away from your body to stretch the chest and shoulder muscles. Bend your legs slightly, dropping upper body, back straight. This exercise also stretch the hamstrings legs.

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Gluteus stretch twist

Start from seated position, place one foot on the outside of the other leg's thigh. Rotate upward and backward - keep your back straight. Rotate at the same time the opposite side's shoulder towards the bent leg. Grasp your knee with your arm to get deeper in the stretch.

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Seated back stretch

Sit down with bent or straight legs depending on your mobility in the the hamstrings , better focus on a comfortable position with your knees bent rather than compromising on technique. Round the back, then slide back like a cat and extend the neck.

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Back twist stretch

Stand with feet wide apart, sit back with knees and feet pointing outwards. Sit back and place the hands on your knees. Rotate upper body and turn one shoulder in the direction of other side's knee.

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Standing side stretch

This exercise stretches the hip and outside of thigh. Start in the standing position with your feet together. Cross legs and place the weight on the front leg. Press foot's posterior hip laterally outwardly and forwardly, extend arm on the same side up and tilt your upper body aside. Tighten abdominal muscles for support.

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