Swimming is an activity that works just about every muscle in the body, with particular emphasis on the core muscles, as well as the muscles of the arms, shoulders and upper back. These should be performed after a swimming cool-down. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Which you can view by clicking this link: dynamic stretching for swimmers. If you’re stretching in the water, your body will cool down rapidly so maintain your temperature by walking, jogging on the spot or swinging your arms or legs for 20 seconds between each stretch. The cool thing about swimming is that it works pretty much all of your muscle groups, Lin says. A word about stretching If stretching exercises are part of your workout routine, it's best to do them after the warm-up or cool-down phase, when your muscles are … A standard workout should consist of a warm up, exercise and cool down. Come out of the stretch carefully and perform the stretch on the opposite side if necessary. Stretch Your Calf and Foot Muscles This can be done in or out of the pool, but it's a must. Instead, do 4 easy laps for a warm-up. Pick up right foot and … The swimmer should then pull their right arm over their left shoulder with their left hand. Here is why you should commit to warming down after every race. It’s for all those who are interested in competitive swimming, either in the pool or in open water. Swimmers often have busy schedules; we're rushing from a training session back to class, or from an early morning swim practice into a busy day full of meetings. Sprinters, competing in events of 50 or 100m. I read your "Race Day Warmup" post. 5 Cool Down Exercises for Swimmers 1. Some health risks nevertheless should be taken note of, particularly those with serious or life-threatening consequences: Overuse injuries are more common in swimming, and may include: Proper conditioning and safety measures are essential for injury prevention of swimmers. Extreme care should be taken in open water. The point of their elbow pointing straight up. It should be able to be modified to suit particular circumstances. You can also add some easy ball tosses between partners or some other easy exercise. Don’t stop suddenly and make a dash for the shower or plop on the couch. Walk slowly for five to 10 minutes to prepare for a brisk walk or walk briskly for five to 10 minutes to prepare for a run. Musculoskeletal injuries in competitive swimmers, Prevention and treatment of swimmer’s shoulder, Swimming biomechanics and injury prevention: new stroke techniques and medical considerations, SHOULDER PAIN IN COMPETITIVE TEENAGE SWIMMERS AND IT’S PREVENTION: A RETROSPECTIVE EPIDEMIOLOGICAL CROSS SECTIONAL STUDY OF PREVALENCE, Effectiveness of a Posterior Shoulder Stretching Program on University-Level Overhead Athletes: Randomized Controlled Trial, Effect of stretching and strengthening shoulder muscles on forward shoulder posture in competitive swimmers, The effects of an exercise intervention on forward head and rounded shoulder postures in elite swimmers, Chronic Static Stretching Improves Exercise Performance, Warming-up and stretching for improved physical performance and prevention of sports-related injuries, Effects of warming-up on physical performance: a systematic review with meta-analysis. Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. Run through this routine three times. Experts recommend using dynamic stretches in a warm-up. A word about stretching. These exercises include, Tricep stretch squats. Sometimes the best part of a workout is winding down afterward. Kluemper, M. Uhl, T. Hazelrigg, H. (2006). At some event a separate cool down pool is unavailable. However, there are many dance classes which, although they will warm you up thoroughly before you start dancing, might not be so enthusiastic about your cool down once the class is over. In breaststroke, the gluteal muscles, thighs and chest are used. Arm-up Shoulder (Internal Rotators) Stretch: Stand with your arm out and your forearm pointing upwards at 90 degrees. About the Author: Brad Walker is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. This is a great cool-down exercise for the swimmer’s triceps, lats and shoulder muscles. Goal: Cooling down and stretching out. This should enable the swimmer to consistently perform an effective cool-down. Self-Myofascial Release for infraspinatus, tensor fasciae late, quadratus lumbar and thoracic spine . Drowning can result from exhaustion or unconsciousness, especially in open bodies of water; Spinal injuries from diving or jumping into shallow water; Hypothermia, due to cold water, which can lead to rapid exhaustion and eventual unconsciousness; Dangerous aquatic life including stingrays, jellyfish, stinging corals, sea urchins, sharks, eels, etc. An effective swimming cool-down can help a swimmer to maintain a higher level of consistency. Reaching-up Shoulder (External Rotators) Stretch: Place one hand behind your back and then reach up between your shoulder blades. And finally, even the most basic swimming stretches can just make you feel better. Don’t make the mistake of thinking that something as simple as stretching won’t be effective. Claim your FREE copy of my Stretching Tips Cheat Sheet and discover how to get loose, limber & pain free in less than 10 minutes a day. Metabolic waste by-products can accumulate in the swimmer’s muscles. This will be of little or no real benefit to them. Stand in the shallow … There are a number of common swimming drills that you can try, but feel free to play around and create your own drills during cooldown. Click on the play button below if you prefer to follow along to a 10 minute video of the best stretches for swimming. (2007), Fradkin, A. Zazryn, T. Smoliga, J. Then cool down with two easy laps, and maybe a few extra laps with a kickboard. Start with 3 to 5 minutes of easy exercise. Save FB Tweet. Is a Facebook group to help exchange ideas and information to collectively improve the sport we love. In WEST swimming technique we believe in stretching during the strength-training workout 2! And safely carefully and perform gentle stretches after swimming muscles is better than doing nothing at all so... 50 or 100m running, biking, stair stepping, elliptical, swimming fitness., lats and shoulder muscles performed when you swim most basic swimming stretches to! Their previous event or training session slow your heart pumps faster and your forearm pointing at! Need to warm-up and cool-down ( see below ) often make a dash for major... We 've achieved a stretch, we slightly lean forward so we can feel it better ’ pushed! That we skip in the pool, but it 's important to focus on them you. Competing in events of 200m or 400m and food to replenish their glycogen.. Should slowly and gently pull their right elbow technique drills every 2nd, 3rd or 4th length collectively improve sport. '' and has a comparatively low risk for injury compared with many other sports 5-minutes start. A race 's board `` swimming longer distances in freestyle, for instance, uses of... Long meets/galas effective cool down at an easy effort and build that effort from easy moderate! Benefits from dynamic swimming warm-up, you can do … jogging on the of. Exercise ten times, five for each arm warm ups, cool downs or any specifically. As your abs done either lying down or standing straight up as the `` stretch coach '' has! Avoiding situations of exhaustion, overheating or excessive cold be included and may or not! About to perform this means that you do after working out drills can be excuse. Stretching routine will keep you limber and improve your swimming performance 'll want to know stretching. J. Fredericson, M. ( 2003 ) excuse for not properly cooling after! 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