For both professional swimmers and recreational swimmers, pool swimmers and sea swimmers alike, doing stretching exercises or stretching exercises for swimming is essential before starting a training session.
Swimming is a sport that involves large muscle groups and, for this reason, it is very demanding so as to require high levels of cardiovascular endurance, strength, and flexibility. The stretching helps prepare the body movements that will be performed during the training session or race and is critical to prevent injuries.
Why is it so important to stretch for swimming?
Stretching before entering the water has multiple benefits, including:
- Improve joint mobility of shoulders, hips, knees, and ankles;
- Improve the range of motion that can be reached during the swim;
- Protect the joints, muscles, and ligaments that are heavily stressed in a sport with repetitive movements such as swimming;
- Improving joint mobility means improving flexibility which, in turn, guarantees an increase in performance as:
- It allows us to sustain the propulsive force for a longer period.
- It allows you to perform fluid movements without compromising the alignment of the body and therefore allows for a more aerodynamic swim.
- It can reduce energy expenditure and improve speed by decreasing intramuscular resistance.
To maintain high performance and restore the hydro-saline losses caused by prolonged physical exercise, an integration of mineral salts, carbohydrates and Vitamin C such as those contained in the SPORT formula of Briovitase can be useful. The carbohydrate-electrolyte solutions found in it contribute to the maintenance of endurance performance during prolonged physical activity; in these stressful situations, a supply of Vitamin C contributes to the protection of cells from oxidative stress and to the reduction of tiredness and fatigue.
Warm-up exercises before swimming
EXTENSION OF SHOULDERS AND TRICEPS:
standing, with legs hip-width apart, extend the right arm upwards and then bend the elbow bringing the right hand behind the neck. Push your right elbow down with your left arm. Hold the position for about 30 ”and repeat on the opposite side. Perform 3 times on each side.
UPWARD SHOULDER EXTENSION:
standing, with your legs slightly apart, cross your hands behind your back and tilt your torso towards the ground trying to push your arms up. Hold the position for about 30 ”and slowly ascend. Repeat 3 times.
from the prone position, bring the hands to the side of the chest and extend the arms by lifting the chest off the ground but trying to keep the pelvis close to the floor. Maintain the position for about 30 ”and return to the starting position. Repeat 3 times.
QUADICEPS AND ISCHIOCRURAL STRETCHING:
sitting on the ground, with the right leg bent with the heel close to the buttock and the left leg extended, place the elbows on the ground leaning backward. Hold the 30 ”position and then bring the torso forward towards the extended leg. Hold the position for 30 ”and switch sides. Repeat 3 times for