Stretching for Swimmers

The importance of stretching is always stressed in regards to an average workout. But   swimming, for example, requires use of most muscle groups, and therefore requires people to stretch both before and after the activity.

Increasing Flexibility
The body is normally stiff after sitting without being used for some time. If people go into the water with a stiff body, they won’t have much flexibility or be able to move as well as they should. Stretching beforehand will loosen up the muscles and allow for better overall flexibility while in the water.

Decreasing the Possibility of Injury
Injuries can occur easily while swimming, especially for those who go in stiff. Loosening up the muscles and increasing flexibility by stretching will help to decrease the possibility of an injury happening. The body will be better able to handle the movements in the water and work as intended without experiencing pain or problems.

Maximizing Cardiovascular Benefits
Swimmers can get in a good workout in the pool. They may even find themselves out of breath and struggling if they push themselves hard enough. Stretching before hitting the water will help to maximize the cardiovascular benefits that come from getting the lungs and heart working. People who go into the water without stretching first may find it more difficult to breathe and move. Stretching will get the lungs working in advance, making it easier to cope with the physical activity done while swimming.

Improving Recovery Time
Because all of the muscle groups get worked out during swimming, the body can feel extremely fatigued and tired afterward. It will need some recovery time before it can work well at other activities. Stretching after a swim can improve recovery time and get the body back to normal operation faster than normal. A cooldown lap around the pool and a few simple stretches are all that’s necessary.

Pain can set in during swimming, and injuries can happen as well. Those who fail to stretch before and after a swim are far more likely to injure themselves or experience pain, so every swimmer should be sure to remember their stretches just as with any other type of workout. Anyone who does experience pain can visit The Joint Chiropractic to have their joint restrictions eliminated and aches decreased.
 

HOW LONG SHOULD I STRETCH FOR TO IMPROVE FLEXIBILITY?

Do each stretch 2-3 times for 30-60 seconds if you are training to improve flexibility. With that, your stretching routine shouldn’t be more than 20-25 minutes. If you don't have that much time, even 10 minutes is enough. Just do each stretch one time. Some stretching is better than no stretching.

TIPS FOR STRETCHING WITH RESISTANCE BANDS

• The best time to stretch with bands for flexibility training is when your muscles are warm. So, do the below banded stretches after a workout and on rest days if possible.

• Stretch to your comfort level. The stretches should not be very painful. Of course, it is going to "hurt" a little, but it shouldn’t be oddly painful, that means something isn’t right.

• Don’t just jump into a deep stretch that hurts so badly, slowly improve your flexibility.

• It doesn’t have to happen overnight. Think baby steps.

• Hold each stretch for at least 20 seconds if you want to really elongate the muscle and improve flexibility.

• You might need to adjust where you are holding the band to get the right level of flexibility. Don’t be afraid to adjust the band or grab it differently to get the stretch feeling right. You’ll know when it is working.

CROSSOVER OVERHEAD LATERAL REACH

Muscles targeted: Lats, Obliques

5-8 reps each side

• Hold the band, palms in, at upper thigh level and about hip width apart.

• Cross your right leg over your left, so your right foot is on the left side of your left foot.

• Raise the band up directly over your head, keeping it taut in your hand, then lean to your right side and feel the stretch.

•  Do one side, then the next side for as many reps as necessary.

BANDED SHOULDER AND BACK MOBILITY

1 set x 10-12 reps

• Slowly pull the band apart. When you pull the band apart, make sure to retract your scapular (shoulder blades). You’ll activate all your posterior muscles, getting them ready to stabilize the shoulder joint for big compound movements, while making sure that your shoulder isn’t going to sustain any injuries.

• Keep a neutral spine; think good posture.

BANDED SHOULDER AND CHEST MOBILITY
 

It's a great way to improve your shoulder and scapula mobility as well as open up your chest and lats.

• Stand with a wide stance and neutral spine (keep good posture).

• Slightly pull the band apart as you pass it over your head and back around, getting a nice stretch in the pectoral muscles and also that important mobility in the shoulder joint.

Best rep range: 1 set x 10-12 reps

CROSSOVER LEG REACH

Muscles targeted: Low Back, Hamstrings

Do each side for 2-3 20-30+ second reps.

• Step on foot onto the band with your hands grabbing each end.

• Bring your other foot over the foot that is on the band into a crossover standing position (so, left foot is on the right side of your right foot).

• Grab the band at a level that allows your to pull yourself down into the stretch.

• You may need to adjust your hands on the band so it provides more tension and you can hold yourself in position with it.

• Your knee that is in front will be slightly bent.

• Hold this position for 20-30+ seconds, then repeat with the opposite foot crossed over.

SEATED FORWARD REACH

Muscles targeted: Hamstrings, Low Back

• Sit on the floor with legs extended and together.

• Loop the band around both feet.

• Grab the band at a level you are comfortable with (you may need to adjust).

• Use the band to help your body fall over your legs.

• This is a static stretch, so you can hold it for as long as you’d like.

• As you are holding the stretch, try to go deep and deep, ever so slightly.

BANDED HAMSTRING STRETCH

Most people have very tight hamstrings. This is going to help improve your hamstring flexibility, which in turn will help you with exercises like deadlifts, squats, and sprints.

• Wrap the band around your foot.

• Grab it and pull towards you.

• Try to keep your leg as straight as possible.

Hold the stretch for 20+ seconds then release it and repeat for 2-3 sets.

Perform on both sides.

BANDED GROIN STRETCH

A lot of people don't realize how much they are limited in their movements because their hip adductors are tight. This exercise will create the laxity your groin muscles need.

• While lying on the ground, swing your leg outward into a half split.

• Pull the resistance band towards you.

• You can pull it around your back and grab it with your other hand for more tension.

• Make sure to stretch each leg thoroughly.

Hold the stretch for 20+ seconds then release it and repeat for 2-3 sets.

Perform on both sides.

BANDED GLUTE STRETCH

Not only will this exercise help improve your mobility and flexibility with exercises like squats, deadlifts, and running, but it will also help to ease any low back pain or discomfort after a strenuous leg day.

• Swing your right leg over and across your left leg, while keeping your right leg as straight as possible.

• Pull the resistance band around your back and grab it with your left hand to apply the proper amount of tension.

• You will feel this really stretching out the glutes.

Hold the stretch for 20+ seconds then release it and repeat for 2-3 sets.

Perform on both sides.

BANDED QUAD STRETCH

• Double wrap the resistance band around your foot. A bigger band is preferable for this movement as you can get some good, strong tension. You will also feel the stretch in your hip flexors.

Hold the stretch for 20+ seconds then release it and repeat for 2-3 sets.

Perform on both sides.

Note: If you pull you knee back behind your glutes, you will get a great hip flexor/psoas muscle stretch.