TRAINING
Training : Training Basics : Workout Terms : Equipment : Hydration & Nutrition : OUTSIDE OF PRACTICE :

What you can do Outside of Practice

STRETCHING IS REALLY GOOD FOR YOU:

To achieve the quickest performance improvement and the maximization of your potential in the pool you should spend 20 - 45 minutes stretching a day. Stretching improves the anatomical efficiency of your movements. This is important so you can...

SWIM LONGER: More efficient movements will let you swim a longer workout so you can get in better cardiovascular condition. You will be able to swim the same speed you do now for less effort so you will be able to swim longer.

SWIM FASTER: For the same level of effort, more efficient movements will let you swim faster than you do now. You will be able to get a better workout in less time.

SWIM MORE SAFELY: More efficient movements are safer. Swimming is a sport of repetition. In a workout of 3000 yards, a swimmer may perform the arm-pull movement 1500 to 2000 times. In a lifetime, the number may be several million. When a portion of a movement is performed when a body part is unstable, injury can occur.

GOAL: BE ABLE TO PERFORM MORE EFFICIENT MOVEMENTS AND ACHIEVE THE VERY BEST STREAMLINED POSITIONS FOR EVERY LAP OF EVERY WORKOUT.

THE COSTS OF PERFORMING A MOVEMENT: All joints move in at least two directions. The movements are performed by opposing muscles or groups of muscles. When one group contracts (the contracting muscles), for example, to bend the arm, then the opposing group must relax to allow the movement. The tighter or shorter the opposing muscles are, the more effort it takes for the contracting muscles to stretch the opposing muscles to perform the movement. If you reduce the resistance caused by the muscles which oppose swimming movements or which prevent you from achieving excellent streamlining, you will swim faster and easier.

MUSCLE SHORTENING: During exercise, muscles burn glycogen and in the process, waste products (like lactate) are produced. At the beginning of a workout, the levels of these waste products in the muscles and bloodstream are relatively low. Eventually, the levels build up. As these build up, muscle contraction force (muscle strength) decreases and the muscles shorten and become tighter. Since the muscles involved in swimming movements contract during one portion of a movement and must relax during other portions of this movement, it is worthwhile to stretch all of the involved muscles. More specifically, the goal is to stretch your muscles well beyond what is needed to reach ideal positions and perform efficient movements. Then as muscle shortening occurs, you will still be able to perform your best. If your normal level of flexibility is barely adequate to allow good movements, then as you get farther into a workout or into a race, muscle shortening will cause your swimming to deteriorate. Stretching is the path to avoiding stroke deterioration and to improved anatomical efficiency.

STRETCHES:

Start PossitionAction
Region Stretched Neck
Sit on a chair or stand. Place the fingers of one hand on the opposite shoulder. Gently push the down on the upper ribs with the hand and let the head tilt sideways, ear to shoulder. Roll the head backwards slowly until the stretch is felt. Hold. Repeat for both sides.
Region Stretched Back of arm
Stand or sit with a neutral back. Raise the arm to be stretched and allow the forearm to drop behind the head. Grasp the elbow with the other hand and slowly pull horizontally until the stretch is felt at the shoulder and back of the arm. Keep the bent arm relaxed throughout. Hold. Repeat for both arms.
Region Stretched Back of shoulder
Stand or sit. Fold one arm over the chest, keeping the shoulder low. Bend the other arm over the elbow of the first. Draw the straight arm around the body by pulling back towards the body with the bent arm. Feel the stretch in the shoulder of the straight arm. Hold. Repeat for both arms.
Region Stretched Shoulder blade
Sit on the floor with one leg straight and the other leg crossed over it. Placing one arm straight behind the body for support, rest the other arm on the outside of the raised knee. Sitting up, turn the body from the lower back towards the outstretched arm whilst pushing back on the bent knee with the bent elbow. Try to hold the knee still. Feel the stretch in the shoulder and slightly down the side of the bent arm. Hold. Repeat for both arms.
Region Stretched Top of wrist
Hold the forearm horizontally (ideally supported on a table with the hand over the edge) with the palm facing down and the wrist limp. Using the other hand, gently press on the back of the hand until a slight stretch is felt in the back of the wrist. Hold. Repeat for both hands.
Region Stretched Lower wrist
Hold the forearm horizontally in front of the body with the palm facing down. Using the other hand, hold the straight fingers of the hand to be stretched. Gently pull back on the wrist until a slight stretch is felt on the underside of the forearm. Keep the elbow straight. Hold. Repeat for both arms.
Region Stretched Upper back and neck
Sit with a straight back and feet flat on the floor. Bring the chin towards the chest then allow the upper body to sag forwards from the top. Use the neck muscles to hold the chin into the chest. Reach down with the arms to stretch the shoulders. Hold. Remain seated squarely throughout.
Region Stretched Lower back
Lie on the back. Raise one thigh to form a right angle with the ground and bend the knee to make the shin horizontal. Keeping both shoulders flat on the floor, fold the bent knee over the straight leg. With the arm from the same side, reach out and look in the same direction. Use the other arm to push the bent knee towards the floor until the stretch is felt in the lower back and buttock. Hold. Repeat for both sides.
Region Stretched Buttocks
Sit on the floor with one leg straight and the other leg crossed over it. With the arm opposite to the bent leg, draw the bent leg around the body and towards the opposite shoulder. Feel the stretch in the buttock. Hold. Repeat for both sides.
Region Stretched Front of thigh
Lie face down. Bend one knee and clasp its ankle. Keeping the pelvis pressed into the floor, gently pull the heel towards your buttocks. Feel the stretch on the front of your thighs. Hold. Repeat for both legs.
Region Stretched Front of hip
Kneel on one leg with the other bent slightly (about 45å¡ from straight) in front of the body. Use a cushion under the knee to avoid discomfort. Rotate the rear heel outwards slightly to allow the foot to lie flat. Tighten the abdominal muscles and keep the spine in neutral while pushing the hip forwards until a stretch is felt at the front and top of the thigh. Lean back slightly if an increased stretch is desired. Hold. Repeat for both legs.
Region Stretched Front of thigh and hip
Lie on one side with both legs bent slightly. Take hold of the ankle of the upper leg. Keeping the hips pushed forwards, gently draw the foot towards the buttock at the same time as pushing the knee back. Feel the stretch in the front of the thigh. Hold. Repeat for both legs.
Region Stretched Buttocks
Lie on the back and bend both knees. Cross the ankle of the leg to be stretched over the other knee. Clasp the hands behind the thigh as shown. Ensure the back is in a neutral position. Pull the thigh towards the stomach to generate a stretch in the buttock of the leg that is crossed. Hold. Repeat for both legs.
Region Stretched Back of thigh
Rest the heel of one bent leg on a support that is between mid-shins and waist-high. Keep the supporting leg straight. Rest the hands on the knee of the bent leg. Keeping the supporting leg straight and the back in a neutral position, lean forwards slightly then begin to push the heel of the raised leg away until a stretch is felt in the back of the thigh. Hold. Repeat for both legs.
Region Stretched Calves
Stand in a walking position with the leg to be stretched straight behind you and the other leg bent in front of you. Lean against a support. Using the upper body to press the rear leg down and back into the ground whilst keeping the rear leg straight, push the pelvis forwards and down. Feel the stretch in the calf of the straight leg. Hold. Repeat for both legs.
Region Stretched Calves
Stand in a walking position with the leg to be stretched behind you. Hold onto a support. Keeping the rear heel on the ground, bend the rear knee to let the body drop and stretch the calf without lifting the heel off the floor. Hold. Repeat for both legs