There are a number of major muscle groups involved with swimming, these include abdominals, biceps and triceps, gluteals, hamstrings and quadriceps. Obviously there is no way we can provide you with stretches for each of these muscle group but we have provided four to get you started that you may not have thought of.
The triceps are involved in the flexion at the shoulder and bend at the elbow which is important for an efficient freestyle stroke. To do this stretch the stretcher should be prone with their head turned to the side. They need to flex their shoulder and elbow so their hand is as close to their scapula that is comfortable and pain free. Make sure to keep their arm close to their ear for the optimal stretching starting position. The partner should place their hand on the posterior of the stretchers elbow (underneath it) and the stretcher should begin to push against the partners hand. After this push the stretcher then relaxes and inhales deeply. On the exhale the stretcher should reach further down their back, remembering to keep their arm close to their ear.
Obviously we could not include every stretch required for this sport instead this blog will aimed to cover the main stretches used and maybe a few you may not have thought of previously. Please remember to follow the safe stretching tips we have given you in the previous blog as well as the individual safety tips for static and PNF stretching.
Images taken from "Upper Body Stretches" wall chart by B. Walker.
Images taken from "Lower Body Stretches" wall chart by B. Walker.