Stretching For Swimmers

Static/Proprioceptive Stretching
Dynamic Stretching
CARs (Circular Articulated Rotations)

FOCUS

BREATH– So the blood circulates, especially during static stretching. In through the nose, out through the mouth and keep breathing!

ALIGNMENT– So both sides are stretched/flexible the same way. Otherwise you run a risk of injury.

COMFORT ZONE– Push yourself just a bit beyond your limit. It should be a bit uncomfortable, but it should NOT HURT!

MAKE IT A HABIT– Stretch, preferably every day. Water is unforgiving and there’s a lot of yardage you swim every day. Every degree of flexibility matters and helps you to get faster and to avoid injuries, especially the older you get.

DYNAMIC VS STATIC VS PROPRIOCEPTIVE STRETCHING– Dynamic stretching (moving and not holding positions) just before workouts and races (to warm up). Static (hold position to feel the release for 30 secs-2 minutes) and proprioceptive (a form of static stretching with shorter holds and more repeats to max flex, preferably with a partner) after workouts or a few (minimum 2-3) hours before the workouts and races. Or on free time at home. Do all!

PS! Many of these work multiple muscles/joints!

Static/Proprioceptive (PNF) Stretching

Should be done after workouts/races/during free time to increase flexibility without hindering the effort. Static Stretching: 30 sec-2 min stretch hold time for pure static stretching, or at least until you feel the release of the muscles, tendons/joints, 1-2 repeats. Proprioceptive (PNF) Stretching: 10 second max holds for 5 or so repeats with joint being stretched to max position and held for a short period of time, preferably by a partner/team mate.

Ankles/Knees

  • Rocking Ankles– Sit on feet with knees together and try to get knees off the ground while laying back, or sitting up, can pigeon toe in, or keep feet straight back. Put hands on legs. Try to hold this one for 2 minutes
  • Ankle Pushups– Sit on legs with ankles on ground and toes pigeon toed in, put hands on ground close’ish to knees (vary the distance depending on your flexibility) and push the bum straight up, while keeping tops of feet on floor. More advanced version: This can also be done with having hands on top in streamline position and pushing up to land on feet standing up (use a mat and yoga blocks if you don’t have enough balance/strength/flexibility to get up at first).
  • Breaststroke Ankle Push Up– Sit on floor in streamline with hands high and toes pointed out beside your bum, back straight. Stand up flipping to soles of feet and back down. Use mat.
  • Straight Leg Kicks- On back, leaning back on your elbows, kick with straight legs, but floppy feet. Tight kick and loose ankles are important. Another version is laying on stomach and lifting opposite arm and leg one at a time, or both together while trying to point the toes (and fingers) to sky.
  • 90 degree Sit– One leg straight out and other leg to the side with toes out and leg bent from hip and ankle at 90 degrees. Bend forward and to the side with chest to leg with arms above the head.
  • Wall Ankle/Calf Stretch– Standing up against the wall, put the toes up as much as you can and lean forward, stretches both ankles and calves. Or use Prostretch.
  • Turn The Foot– Sitting down, legs straight out, lean over, grab the toes and bend them in and out towards the floor and pull them back. Admittedly, you have to be pretty flexible to do this.
  • Downward Dog– Standing up with heels on the ground, bend forward with straight legs and walk the hands as far as you can and hold. Then bend down from the shoulders. Next you can bend each knee, while keeping the other leg straight and heel to ground.
  • Standing Eversion– Stand on one foot, bent over and holding the wall. Turn the other foot like it would be in the beginning of Breaststroke kick. Try to turn the foot out and up as much as you can.
  • Sitting Ankle Stretches– Sit on chair with a pole on your side and put a stretch cord around your ankle/toes that is facing out. Flex the foot out (away from the pole) as far as possible 20 times. Make sure the cord is tight, but not too tight so you can’t move your ankle sideways.
  • W Sit– FOR ADVANCED AND VERY FLEXIBLE SWIMMERS ONLY!- Sit on floor with knees together/shoulder width apart, ankles by the side and toes pointed out. Knees can be waaayyy off ground first if not enough flexibility. You can also use the yoga block to sit on at first. BE EXTREMELY CAREFUL WITH FLEXING TOO MUCH IN THIS POSITION! Laying back and knees on floor is the goal, but starting off with knees up and just trying to get toes out is enough until you are ready. ONCE AGAIN, BE SUPER CAREFUL WITH THIS STRETCH, AS IT CAN PUT TOO MUCH STRESS ON KNEES AND ANKLES! Or, for a gentler version, just do them one leg at the time- get the knee on the floor and lay back for 2 minutes, trying to get the bum and lower back to ground.

Hamstrings

  • The Classic– Sit on floor, feet together, stretch forward and grab your toes, can be done standing up as well. Vary the width of distance between feet and bend diagonally towards each as well. Try to get your head to your knees in all positions.
  • Hang Stretch– Stand up and bend forward, let hands hang and back and hamstrings to relax and try to touch the floor with your hands/elbows. Also try to catch the floor more forward and more back between the legs, as well as towards each leg.
  • L- Stretch– One leg straight, one foot against inner thigh with knee bent, bend forward towards both legs one at a time, switch legs.
  • High Hurdler– Sit on floor, one leg straight in front, and the other bent straight back with toes next or almost under the bum. Lean all the way back and then all the way forward.

Hips/Lower Back/Trunk/Spine

  • Trunk Rotation With Leg Crossover– Spine/Trunk: Lay on side, knee bent on one side, ankle over the knee, other leg straight, push upside shoulder on other side to the ground opposite the bent knee
  • Lying Twist– Slightly different from previous. Lay on floor with legs together and bent to one side touching the floor at 90 degree angle to body. Twist the body and try to touch the floor with opposite shoulder. Give it time and relax into it. Can be done with partner pushing the shoulder down, while holding the knee down for more effect.
  • Classic Hip Stretch– Flat on floor on back, one leg straight and other knee pulled to chest as close to chin as possible while keeping the butt/lower back on the floor. Try it with both knees pulled up as well.
  • Child VS Cobra Pose– Lower Back: On floor on your stomach, lift upper body with your hands and go as high as you can while keeping hips on floor, rock from side to side a bit as well. Then sit back on your heels, stretch your arms in front of you in “streamline” with head down below the arms” and stretch/bend down your upper back/shoulders as well.
  • Downward Dog VS. Cobra– Other version of the previous is going from downward dog to cobra pose. Start with dog and flip from toes to front of feet while going into cobra pose.
  • The Bridge– Lower Back: Use a mat! On your back, put your hands on the mat behind your head and push up as far as you can go while arching your back and pushing belly button towards the sky.
  • Basic Hip Stretch– Lunge position. Grab back ankle and lean forward with hips square. Make sure front leg is in front of knee.
  • Laying Hip Stretch– On back, legs overhead, with one leg on top of other and bottom leg bent from knee. Pull down with hands on the shin or knee of top leg
  • Scissors on Back Kicks – On back, lift core from hips with hands with legs pointing to sky and do scissor kicks with straight leg pointing towards the sky and down to 90 degrees or more. Builds core muscles as well.
  • 10-10-10 Stretch– Hips: Lunge position with the front foot at least below the knee, if not in front. Have something (a partner) to keep the back foot in position behind you and use yoga blocks to balance yourself with your hands on the sides if you don’t have the balance. Repeat each of the three steps 10 times.
    • First, lean as much forward as you can and then as far back as you can.
    • Then move the front leg to opposite side by 30 or so degrees and repeat. Don’t let the knee flare out to side, but keep it up right and don’t let the hips rotate sideways.
    • Last, move the front leg over even more (as far as it can go) and repeat.
  • Sitting Hip Flex– Ankle over the thigh while sitting on bench, bend down and try to touch the floor with both hands in front in streamline. You can also push the knee down, but be careful with force!

Shoulders/Lats/Triceps

  • With Partner Shoulder Stretches– Partner is pushing arms back together behind a standing person in various degrees from low to high. Keep standing straight as the stretch happens. Can be done with hands clasped together behind the head as well. Always grab from elbows (as not to hurt the elbow joint) and partner should listen for feedback for how far to go!
  • Shoulder Extension Stretch– Standing up, arm up and behind the head with elbow bent and hand hanging. The other hand pulls from the elbow towards opposite side.
  • Wall Shoulder Stretch 1– Stand facing a wall or a horizontal bar. Put hands on it and bend from waist to 90 degrees, let the head hang below the arms and push down while having hands firmly hold position.
  • Wall Shoulder Stretch 2– Stand straight up next to a wall and lay one arm flat against the wall, stretch to the back or to the front. Can be done laying down and against the floor as well. Or just one arm pulling the other on front while standing up.
  • Lay Down Shoulder Stretches– Lay on back, half sit and put your hands together behind your back, slide back (walk your fingers) down/as far back as you can.
  • Standing Bent Over Shoulder Stretch– Standing up, clasp hands behind back, lift over the head and try to touch the floor in front and overhead with hands.
  • Touching Hands– Try to clasp the hands behind your back, one above and one below. Great for triceps and lats. When more flexible, start bending sideways, opposite of the top arm.
  • Streamline– Simple. Streamline position with hands over head and make yourself as tall as possible. Hold it on tippy-toes. Then bend straight to one side and to the other and hold.

CAR Stretches

(Controlled Articular Rotation)

  • Shoulder CARs– Stand next to wall on your side, with arm straight and palm against the wall, rotate arm back to front while staying as close to wall as possible.
  • Hip CARs– On floor/mat on knees and hands, rotate from hips one leg at a time to front, back and side. Keep knee bent and going as far as the joint allows.
  • Swimmer CARs– Lay face down on floor with legs straight back and arms straight front with thumbs up. Move arms (straight) back without touching the floor, while keeping thumbs up in front and rotating to thumbs down by the time they reach the back, then touch your fists together behind your back. Reverse and repeat.

Dynamic Stretching

Before a Swim/Race- Keep moving and don’t hold the stretch. 10-15 minutes before effort is ideal to do those. Jog in place or just jump for a few minutes to get the blood flowing before doing the stretches- Idea is to get the blood moving and joints etc. warmed up a bit before the effort

  • Arm swings– Every which way possible. Around, and front to back.
  • Leg swings–  Side to side and front to back
  • Side-To-Side Body Rotations- Stand up, keep the head still, and rotate sided-to-side with arms bent and held horizontally.
  • Phelps Slap– Standing with feet shoulder width apart, bend over and fling straight arms up and down, slap the opposite shoulder and try to touch the hands up behind/above. Bonus-Instills fear in the hearts of competitionJ
  • Cat-Cow- Table top position, stretch lower back up and then down
  • Streamline– Reach high and wiggle/move arms side to side a bit, or a lot
  • Shoulder Rolls– Arms by side, just roll shoulders in circular pattern front and back
  • Standing Hip Rotations– Put your hands on your hips and circle your hips in both directions
  • Hip Bridges– Lay on your back with knees bent to 90 degrees upwards and lift hips up as high as they go and then down
  • Ankle Rolls- Sit or stand and roll your foot around in a circle both ways
  • Knee Rolls– Put hands on knees while standing up and move them in circular motion both directions.
  • Head Rolls– Both directions. Go slow, so you don’t hurt your neck.
  • Exercise/Thera Band- Go light and do a few motions mimicking swim strokes, slowly!
    • Thereband- Step on one end and flex the arm straight up in front of you all the way to the top. Repeat the same to the side.
    • Thereband- Step on one end standing up. Military presses with one hand all the way to hyper streamline.
    • Theraband- One end around the post, elbow by side, rotate the arm to side at 90 degrees from elbow. Repeat the opposite direction.
  • Pretty much any static stretch, but rock back and forth a bit and go light.