TECHNIQUE


STRETCHING


POKING HEAD


This image shows the correct alignment of one’s ear in relation to one’s shoulders. In the right-hand picture can be seen so-called ‘poking-head posture’, where the ear is forward of where it should be. This strains the muscles of the neck and upper back, and restricts shoulder movement.


PL NC


Flexibility boosts performance, improves posture and reduces the chances of get ing an injury. Gerald Smith looks at workplace and poolside stretches for swimmers.


BACK STRETCH


Place your arms on the wall and push your bot om as far away from the wall as you can without the hands coming off the wall. Hold for 15 seconds and then increase the stretch further by pushing your backside up to two inches without your hands coming off the wall. Hold for 15 seconds and then increase the stretch one more time.


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