Stretching and mobility is a component of fitness that is regularly overlooked, but can play a critical role in recovery and overall performance. Stretching is great for your joints mobility, flexibility, fighting stress, and having a good night’s sleep.
Try these 34 stretches to loosen up your entire body.
Related: Why You Should Dynamic Warm-up Before You Swim
1. Camel Pose
Muscles involved: Rectus Abdominus and External Obliques.
2. Wide Forward Fold
Muscles involved: Adductors.
Related: 5 Stretches for Swimmers
3. Frog Pose
Muscles involved: Adductors.
4. Wide Side Lunge Pose
Muscles involved: Adductors.
5. Butterfly Stretch
Muscles involved: Adductors.
6. Forearm Extensor Stretch
Muscles involved: Forearm Extensor.
7. Lateral Side Flexion of the Neck
Muscles involved: Sternocleidomastoid “SCM”.
8. Neck Rotation Stretch
Muscles involved: Sternocleidomastoid “SCM”.
9. Neck Extension Stretch
Muscles involved: Sternocleidomastoid “SCM”.
Related: 15 Low Impact Dryland Exercises for Swimmers
10. Lateral Side Flexion of the Neck with Hand Assistance
Muscles involved: Sternocleidomastoid “SCM” and Upper Trapezius.
11. Half Kneeling Quad / Hip Flexor Stretch
Muscles involved: Psoas and Quadracep.
12. Forearm Extensor Stretch
Muscles involved: Forearm Extensor.
Related: 10 Swiss Ball Dryland Exercises for Swimmers
13. Lateral Shoulder Stretch
Muscles involved: Side Deltoid.
14. Standing Assisted Neck Flexion Stretch
Muscles involved: Trapezius Muscle.
15. Lat Stretch with Spinal Traction
Muscles involved: Latissimus Dorsi.
16. Lat Stretch at the Wall
Muscles involved: Latissimus Dorsi.
17. Child’s Pose
Muscles involved: Latissimus Dorsi.
18. Standing Calf Stretch
Muscles involved: Soleus and Gastrocnemius.
Related: 5 Resistance Band Dryland Exercises for Swimmers
19. Front Split
Muscles involved: Psoas and Hamstring.
20. Seated Forward Fold / Seated Toe Touch
Muscles involved: Hamstrings and Calves.
21. Single Leg Forward Bend
Muscles involved: Hamstrings.
22. Deep Squat
Muscles involved: Glutes.
23. Seated Half King Pigeon Pose
Muscles involved: Glutes.
24. Standing Calf Stretch at the Wall
Muscles involved: Soleus and Gastrocnemius.
25. Lateral Flexion at the Wall
Muscles involved: External Obliques.
26. Supine Twist
Muscles involved: Glutes and External Obliques.
27. Lateral Flexion with a Dowel
Muscles involved: External Obliques and Latissimus Dorsi.
28. Triangle Pose
Muscles involved: External Obliques.
29. Chest Stretch at the Wall
Muscles involved: Pectorals.
30. Assisted Chest Stretch
Muscles involved: Chest and Latissimus Dorsi.
31. Seated Half Pigeon Variation
Muscles involved: Anterior Tibialis.
32. Supine Shoulder External Rotation Stretch
Muscles involved: Subscapularis.
33. Down Dog Variation at the Wall
Muscles involved: Pectorals and Latissimus Dorsi.
34. Assisted Chest Stretch Variation
Muscles involved: Pectorals.
Related: 10 Steps to Swimming Smarter Freestyle
Craving a swim workout? Download the MySwimPro app and start your personalized Training Plan to swim faster. Use code SWIM35 to save $35 on your first year of training >
Happy swimming!
