Triathletes don’t need to be super flexible; we’re not going to do the splits lunging for that forearm shot on the tennis court or perform a martial arts high kick.
However, having a good shoulder range of mobility is a huge asset for swimming, so below I've outlined four swim-specific stretches that will improve your performance in the water.
I’ve also added a foot stretch here as stiff ankles can impede an effective kick; just think of the propulsive power of pro swimmer’s flipper-like feet!
Furthermore, the upper body stretches will shed back tension post-ride, so don’t save them just for swimming. 'Extended Child' for example, eases the back from the flexed riding stance into extension and has a post-ride decompressing effect, especially when accompanied by a little deep breathing.
Best yoga exercises for swimming
Hold each static stretch for 20 seconds or longer. Repeat each dynamic (moving) stretch x4.
1. Doorframe Pec Stretch
Aim: Stretch the chest or ‘pec’ muscles to free up your stroke.
Method: Stand in the middle of a doorway. Reach your arms overhead and into a wide V position. Place your hands on the doorframe and lean your chest forwards until you feel a stretch in the chest and shoulders.
Play with repeating this stretch but with the arms directly out to the sides at shoulder-height.
2. Deltoid Stretch
Aim: Improve shoulder mobility for better range of motion.
Method: Stand or sit with a straight back. Sweep your left arm across your chest. Hook your right arm around it just above the elbow and draw the left arm closer to your chest.
3. Ankle Stretch
Aim: Increase flexibility in the ankles for a more effective kick.
Method: Simply lower into a kneeling position placing your hands on your thighs.
For a more advanced ankle stretch, place your hands behind you, lift your knees off the floor and lean back. This is not for the faint-hearted!
If kneeling is uncomfortable, try a standing version. Step one foot back, point the toes and press the front of your foot towards the floor.
4. Extended Child
Aim: Stretch latissimus dorsi, the powerhouse swimming muscle which spreads like wings across the back.
Method: Straighten your arms in front and inch your fingers to the top of the mat. Then press your palms into the mat and draw your hips backwards to lengthen and decompress the spine. Stay for five to 10 breaths.
These exercises were taken from Lexie Williamson’s books Yoga for Runners and Yoga for Cyclists, by Bloomsbury Publishing.
Top image credit: Getty Images
