Hi Everyone! Hope you are all well,
If you are currently struggling with muscle soreness from swimming or just looking for some stretches to do before you get in the pool. We would recommend the following stretches below y to help loosen the muscles and get your body ready for a swim.
Stretch 1: Wall press - Chest Stretch
What does this stretch do: This stretch helps to increase range of motion in our arms as well as loosen the chest which makes breathing easier when we are swimming
What to do: Begin by facing the wall and extend your arm to place it against the wall. Your thumb should be facing towards the roof. The next step is to slowly rotate your torso away from your arm. You should begin to feel your chest stretch.
Reps: Do this on one each side for 10-15 seconds and repeat 2-3 times
Image from: https://www.skimble.com/workouts/1059961--chest-stretch-
Stretch 2: Shoulder squeeze
What does this do: This stretch helps to activate your shoulders and back muscles and help to stretch them out as well as promote blood circulation in those muscles which you will be using in the pool.
How to do it: Raise both arms to shoulder height with elbows bent, m
move your arms back squeezing your shoulder blades together as shown in the image.
Reps: Hold for 5 seconds then return to starting position, repeat this 5 times
image from: https://www.saintlukeskc.org/health-library/shoulder-squeeze-exercise
Warm up 1: Arm circles
What does this stretch do: This targets the shoulders, triceps, back and biceps. It moves blood towards these muscles warming them up as well as prepared your body to be taking similar strokes to this.
How to do it: Standing still, and with one arm keeping it straight move it in an anti clockwise direction for 5 controlled spins. Then swap arms and repeat with the other arm. Finally go back to the original arm and repeat but move in a clockwise direction instead of anti clockwise.
Reps: Repeat this once. So once clockwise and once anticlockwise on each shoulder.
Youtube: https://www.youtube.com/watch?v=GU4ujKFAD7E&ab_channel=UCLARecreation
Finally hop in the pool and do a couple of lengths at a slow pace to get the blood flowing in your body.
If you need more stretches we would highly recommend MySwimPro website for more stretches as well as more specific stretches: click here
Thanks everyone for reading, if you have any questions feel free to get in contact we will be happy to help out:
Email: thetriathlontrainingplan@gmail.com
Calendly: click here