Which Stretches Are Most Effective for Improving Swimming Performance?

Which Stretches Are Most Effective for Improving Swimming Performance?

Boosting flexibility and increasing range of motion are key for swimmers, and they can be achieved more quickly when stretching is incorporated into the swimming routine. To obtain these advantages and other water-related efficiencies, you should incorporate the following swimming stretches. These movements can stretch various parts of the body, including the shoulders, chest, back, hips, and legs.

Arm Circles and Swings

Getting the blood flowing throughout the muscles can reduce stiffness and prepare swimmers for intense activity. You’ll begin with standard arm movements that mimic swimming motions. These arm swings can gradually increase circle size, keep your arms straight, and lead to better flow.

Activating significant muscle groups before swimming is crucial, especially the chest and shoulders. This is less challenging to do when incorporating arm swings into your stretching routine. The most common types are overhead swings and cross-body swings. Regardless, the movements aren’t forced and will prepare your arms and shoulders for the water, leading to efficient strokes.

Torso Twists

By adding torso twists to your stretching routine, you can improve streamlining, enhance stroke efficiency and power, increase your range of motion, and engage your core. Water torso twists are the most popular stretches. These movements are done within shoulder-deep water (which may not be available in a lap pool), having you twist your body from side to side while keeping your chin up. When done correctly, you’ll feel the core engagement.

Another torso twist swimmers utilize for stretching is the trunk swing. This warm-up movement should involve rotating the upper body from side to side, keeping your hips still, and doing a freestyle-like rotation. The objective is to boost stability and maintain a streamlined body in the water.

Leg Swings and Ankle Circles

Improving your hip mobility and flexibility increases kicking efficiency. When you do leg-swing stretching movements, you can improve your skill and speed and streamline your body position in the water. Front-to-back, rotational, and side-to-side leg swings are the most common movements to incorporate when stretching.

When you want to boost your kicking power and overall ankle flexibility, this stretching activity should be added to your routine. Your feet will drag less and perform more effectively in the water. When doing ankle circles outside the water, focus on large, slow circles that go clockwise and counterclockwise. Doing so warms up your joints and boosts your range of motion.

After Swimming

Stretching after swimming can reduce the risk of injury or boost recovery if you’re already injured. The techniques can lower muscle soreness and flush lactic acid from your body. The increased blood flow from after-swimming movements will alleviate tension and counteract stiffness, which are more common with the repetitive motions in a swimming routine.

Cross-body stretches, figure-4 stretching, and ankle flexion are the most common movements to take on after a swimming workout. You should also stay well hydrated and refuel your body with the right foods, especially healthy carbs. 

If you’re looking for the perfect way to boost your physical fitness levels, a pool can be exactly what you need. As an award-winning pool builder San Diego families and businesses have trusted for more than four decades, San Diego Pools can create a custom pool for you that offers a great way to exercise as well as a place to relax and get away from it all. Give us a call today.