(0) Cart
Search
  • Twitter
  • Facebook
  • Instagram
  • Pinterest
Account
Log in
Register
Cart (0) Cart
  • HOME
  • TAKE THE QUIZ
  • PRODUCTS
  • ABOUT US
  • ATHLETES
  • BLOG
  • FAQ
  • GUIDES +Toggle menu
    • Teen Athlete Guide
    • Masters Athlete Guide
    • Recovery Guide
    • Ultimate Recipe Guide
  • Twitter
  • Facebook
  • Instagram
  • Pinterest
  • Register
  • Log in
Nutrition Recovery Endurance Power Lifestyle

5 Stretching Exercises to Prevent Injuries

5 Stretching Exercises to Prevent Injuries

We all know that stretching increases flexibility, but for athletes, it does a lot more than that. It can help improve circulation, range of motion, flexibility in the muscles and ultimately helps you have better cardio workouts.

Since swimming uses every part of your body, it is critical that you take time to warm up your muscles and stretch.

This guide has 5 keys stretches that should be done.

Knees to Chest Stretch:

A fantastic stretch to loosen up your quads, back and hamstrings. Here is how you do it.

  1. Lie with your back flat on the floor and your arms by your side.
  2. Bend your knees so your heels are touching your bum. 
  3. Tuck your knees in and bring them to your chest, while wrapping your arms around your legs (below the knees). Gently squeeze your arms.
  4. Release your arms, and bring your feet back to the floor.
  5. Repeat this about 4-6 times until you feel the tension in your lower back release.
  6. Bridge Athletic created a fantastic video below showing how to do this.

Lower-Back Knees to Chest Stretch from BridgeAthletic on Vimeo.

The Ultimate Masters Athlete Guide

Mid Pectoralis Muscle Stretch

  1. Stand with your right side facing a wall or door frame.
  2. Put your right hand up on the wall, thumb facing up, at shoulder level.
  3. Slowly rotate your trunk to the left until a stretch is felt.
  4. Hold this for 30 seconds.
  5. Repeat this on the left.

Cobra Stretch

This is a great stretch once your lower back is warm and loose, as it will engage your mid-spine, chest and abdominal muscles, and hip flexors.

  1. Lie face down, with your hands underneath your shoulders.
  2. Extend your arms by pushing your upper body away from the floor. Try to keep your pelvis as close to the floor as possible.
  3. Hold this for about 10-20 seconds.
  4. Then rotate your head in one direction and hold for 10-15 seconds, then rotate your head in the other direction and hold for another 10-15 seconds. 
  5. Look at Bridge Athletic's video below for a better understanding.

Cobra Stretch from BridgeAthletic on Vimeo.

Upper Pec & Anterior Deltoid Stretch

  1. Stand tall with your chest up.
  2. Reach behind and grasp both hands behind you.
  3. Pull your shoulders back and shoulder blades together.
  4. Lift your hands away from you with arms straight.
  5. Hold this for 30 seconds.

Hamstring Oblique Stretch

This is the final stretch that should help with your back, hamstrings and obliques.

  1. Sit on the floor with one leg facing at a 45-degree angle with your other leg bent in and your heel touching your groin. Your legs should look like a capital L. 
  2. Make your hand (one with the same side as the extended leg) touch that foot. 
  3. Then hinge your torso and other hand, over your head towards the same leg. Make sure you don't fall forward but stretch in the direction towards that extended leg. Hold for about 10-15 seconds.
  4. Repeat but now switch it around, stretching the other side.
  5. Again a fantastic video on how to do this by Bridge Athletic.

Hamstring Oblique Stretch from BridgeAthletic on Vimeo. 

Adding these stretches into your routine will help prevent injury and increase performance. Check with your coach for additional stretches to supplement your routine and watch your swimming performance improve!

Share
  • Facebook
  • Twitter
  • Pinterest
  • Email
October 26, 2015 — P2Life Collaborator
Tags: Recovery

You might also like...

The Ultimate Holiday Recipe Guide

Whether you’re training, entertaining, or staying home and relaxing these holidays we’ve put together the perfect mix o...
December 15, 2020 — P2Life

The Sunshine Vitamin - one key ingredient in avoiding a catastrophic flu season

Experts are predicting a catastrophic flu season. Athletes have spent a lot of time away from their sports this year, s...
October 07, 2020 — P2Life

The Bittersweet Truth about Sugar and Athletes

Athletes have a complicated relationship with sugar. While many of us love hating it, many of us hate how much we love it. Ou...
August 12, 2020 — P2Life Collaborator

Recent blogs

  • The Ultimate Holiday Recipe Guide
  • The Sunshine Vitamin - one key ingredient in avoiding a catastrophic flu season
  • The Bittersweet Truth about Sugar and Athletes
  • Recovery 101 Guide
  • The Anti-Stress Vitamin: EnduroBoost Adaptogens
Signup for our newsletter
Please insert your email for latest updates
Ask us a question
  • PRODUCT
  • SHOP
  • HELP
  • BLOG
  • SEARCH
  • LOGIN
  • SUPPORT +Toggle menu
    • Certified Drug Free
    • Terms and Conditions
    • Privacy Policy
    • FDA Disclaimer
  • JOIN THE TEAM
  • FDA DISCLAIMER
  • Twitter
  • Facebook
  • Instagram
  • Pinterest
Signup for our newsletter
© 2021 P2Life.
American Express Apple Pay Diners Club Discover Elo Google Pay JCB Mastercard PayPal Shop Pay Venmo Visa