5 Simple Pre-Swim Warm-Up Movements
Swimmers of all ages can develop stiffness and
restrictions in regions of the body that affect key swimming movements at the
hips, trunk, shoulder and arms. The following limbering exercises help prepare
these regions for a swim workout.
Perform each exercise in a slow and controlled fashion, for 1-2 minute
duration with equal repetitions on each side when indicated.
Note: Limbering exercises should be incorporated
into a daily pre-swim workout routine to improve performance and reduce risk of
injury.
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| 1. Cat-camel Thoracic |
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| 2a. Childs Pose |
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| 2b. Lat Stretch |
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| 3.. Rotatory-Cat Stretch |
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| 4a. Arm Clocks & 4b. Bretzel Stretch |
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| 5. YTA Exercise |
Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove. Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar. He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques.
You can contract Dr. Lemire at 916-683-3900.
Can't wait to try these stretches before my next workout.
ReplyDeleteDan,
DeleteWe will discuss in a future blog the role and scope of a complete warm-up. As you have experienced firsthand, limbering correctly can significantly improve range of motion and core stability which is necessary for optimal training in the pool. Too many aging athletes think simply stretching their stroke out in the first part of their swim or sitting in the jacuzzi constitutes a warm-up.
Thanks again for the response.
Dr. Brett