Swimming is one of the most demanding sports from a physical point of view and it is for this reason that warming up and stretching are essential before entering the pool.
Thanks to them you will prepare your body for high intensity physical activity and fatigue. Whether you practice it at a competitive level, or you practice it at an amateur level, with the warm-up and stretching you will be able to get the desired results. Here are some tips to remember during your next session.
Warm-up and stretching exercises before starting to swim
With swimming, all the muscles and joints of the body are activated, increasing the heart rate. For each sportsman, targeted sessions are planned , based on the needs of the body and the level of intensity of the sport practiced. Here are some warm-up and stretching exercises that you will need to pay attention to:
They are performed before and after training to strengthen muscles and joints, but above all to avoid injuries. The most frequent exercises are those:
For the whole body
A good exercise is to spread your feet out to line up behind your shoulders and lower yourself forward until they form a 45 ° angle. This will stretch your buttocks, legs and arms.
For the arms
To stretch the muscles of the arms, lift the arms and bend the torso first on one side and then on the other. By doing so, you will stretch your shoulders and arms. You can do this exercise both standing and sitting.
For the hips
Sit down and put the soles of your feet together; bring your hands above your knees and, with them, push down. Finish the exercise by stretching one leg at a time.
Other exercises to stretch the muscles could be the ones you usually perform in the gym. Remember to repeat them also at the end of the workout.
Heating outside the tub
Warming up and stretching will gradually help you activate your body. Among the most common exercises, we find:
- Rotation of the arms: this is an exercise that aims to warm up the shoulders through forward and backward movements.
- Neck rotation: Make slow movements with the neck to reduce tension on the cervical area.
- Arm and Leg Swing: Move your legs and arms forward, backward and sideways to gain flexibility and agility in these areas of the body.
Do 20 minutes of warming up and stretching to prepare your body before entering the tub.
Heating in the tub
Once in the water it is necessary to warm up the body in order to make it adapt to the new situation. To do this, swim slowly using all styles: freestyle (front crawl), backstroke and breaststroke. In this way you will be able to reactivate the whole body.
5 effects of warming up and stretching
By warming up and stretching you try to raise your body temperature. However, there are other positive effects that come with it:
- Dilation of blood vessels, which increases blood flow to the muscles.
- Helps relieve fatigue and anxiety before a workout.
- Increased breathing rate and oxygen volume in the body.
- Promotes nerve stimulation and the speed of muscle contraction.
- Increase your focus.
The purpose of these activities is to activate the physiological changes of the body that was at rest, in order to obtain both physical and mental preparation.
6 benefits of warming up and stretching before swimming
There are some benefits gained from warming up and stretching when done before starting a pool workout, including:
- Increase flexibility and agility during training.
- Facilitates the execution of some swimming techniques.
- Helps control muscle strength.
- Promotes concentration and coordination in movements during swimming.
- Increases blood circulation, avoiding injuries and cramps.
- It stimulates the production of synovial fluid which lubricates the joints.
The main advantage is to obtain a better performance during physical performance.
What are the consequences if you don’t warm up and stretch?
Without adequate physical preparation, the risk of incurring muscle cramps or tears increases. In addition, the athlete will suffer both in terms of performance and range of motion.
In summary, warm-up and stretching exercises are essential for the proper conduct of a physical activity. Including them in your training will only benefit your body.