TECHNIQUE
STRETCHING However, dynamic stretching is less suited than static stretching
for improving posture and range of motion, which is why a static regimen should be added to the end of a work out – following a 20-minute warm-down swim to remove lactic acid build-up.
STATIC STRETCHES Static stretching is when you take a muscle to its full range of motion and hold for up to one minute. Swimming speed comes from the upper body, so by stretching the shoulders, chest and latisimus dorsi you
ROTATOR CUFF STRETCH
Bring the arm across the body and pull your arm towards your chest with the other arm. Hold for 15 to 30 seconds.
will enjoy a greater range of motion, as well as improved posture. Hip flexors are also key to swimming performance, especially if you have a sedentary work life, which can tighten flexors, which can then strain the lower back, to which they’re atached. Tight hip flexors can also cause leg-drag, as they make it more difficult to maintain a streamlined body position. Time needn’t be the enemy when it comes to combating poor posture, says Watkins, “because concentrating on your posture during the day maximises the benefits of core and flexibility training”. She adds that performing pelvic tilts at work “will also help improve core stability”. Shoulder-seting exercises are also effective at improving shoulder strength and redressing imbalances caused by swimming. This can be performed while seated at work. Keep your head back, squeeze your shoulder blades together and pull them downwards. Perform this as oſten as you can during the day. If these work-place stretches are combined with the simple poolside stretches shown here you should greatly reduce the risk of injury and see an increase in performance. ○
IT’S MORE DIFFICULT TO MAINTAIN A STREAMLINED BODY POSITION WITH TIGHT HIP FLEXORS
TRICEP STRETCH
Place one palm in between your shoulder blades and push down on the fleshy part of your arm to stretch. Repeat.
HIP FLEXOR STRETCH
Place a float on the floor and kneel on it with one knee. Then push the front knee forward. Be sure to keep the body straight and prevent the back from arching. Hold for 45 seconds.
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