Warm-up and stretches before swimming – Preparing your body and mind for physical activity is essential, and warm-ups and stretches can help you with that. A training routine is always demanding, and you must build your physical and mental strengths to perform well on various fronts. Swimming is a physical activity that will test your physical and mental strengths, and you always need to warm up before jumping into the pool. This post will reveal a detailed analysis of warm-up and stretches before swimming and what advantages they bring to your table. Keep walking with us to learn more!
Stretches to perform:
Swimming is a demanding workout where your muscles and joints are activated, increasing your heartbeat and metabolism. Your body will demand a specific routine warm-up and stretches, and you must pay attention to these points before diving into the pool. Here are a few stretching exercises you need to perform before and after the swimming session to strengthen your muscles and joints. Let us begin!
i) Stretching your entire body:
Standing shoulder-width apart on your feet and leaning your torso forward is a better stretching exercise. Your body will form a 45 degrees angle where you can stretch your glutes, legs, and arms. Performing this body stretch will help you keep your muscles and joints active before this demanding physical activity.
ii) Stretching your arms:
Arm stretching is a regular warm-up activity that everyone must perform before any sports activity. To do this, you must lift your arms high and bend your torso sideways to alternate the bending direction. After that, you can bend your back and arms, and you can do it while standing or sitting.
iii) Hip stretches:
Stretching your hips is another useful trick to keep your body fit and warm before a swimming activity. The exercise will require you to sit on the floor and bring your soles together. After that, you should place your hands on your knees to help with the stretching.
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Warming up out of the water:
Moving your body progressively before jumping into the water will help you capitalize on your strengths and enjoy the sport. Performing stretches and warm-ups outside the water can help you stay on a better side before swimming. Here are a few steps you should follow for warming up outside the water.
- Arm circles
- Neck rotation
- Swinging your arms
- Swinging your legs
These exercises seek to warm your shoulders, arms, neck, and other swimming parts before you jump into the water. The more your practice outside the water, the better you will perform inside the water.
Warming up inside the water:
After you have practiced outside the water, it’s time to heat your muscles inside the water. Adapting to the new conditions will take a little while, but once you are comfortable with the density level, you can do better! The best you can do is swim slowly and integrate all swimming styles to set the tone for your body.
Moving every part of your body is essential once you jump into the water. Most swimmers often start swimming hard without warming up, which is a grave mistake. You should start gently, trying freestyle swimming, followed by backstroking and breast stroking.
Effects of Warm-up and stretches before swimming exercises:
Warm-up and stretching exercises before swimming can elevate your body temperature. Moreover, you can find your muscles and joints ready for the task as swimming is a demanding sport and can test your physical strengths. Here are a few positive effects of warming up that you can experience.
- Dilated blood vessels
- Increased respiratory rate
- Increased volume of Oxygen intake
- Muscular contraction
- Increased focus
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Advantages of warm-up and stretching:
Talking about the advantages of warming up before swimming, you will find plenty on the list. Some of the prominent benefits you can experience are enlisted here.
- Increased flexibility of your body
- More agility in your swimming style
- Specialized swimming techniques
- Controlled muscles strength
- Improved focus and coordination
- Enhanced blood circulation
- Stimulation of synovial fluid
- Joints lubrication
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