Monday, 9 January 2012

Warm Up before Swimming

Warm up exercise before swimming

Warm up workout before swimming

Exercise for the muscles of arm, shoulder, chest, hips, abs and back, to increase flexibility, faster and longer swimming:

Quadriceps stretch
  • Stand straight holding a chair or a wall for the balance.
  • Hold your left ankle with left hand.
  • Pull your left ankle towards your bottom till you feel a stretch in front of your left thigh.
  • Repeat this for the right side.

Chest, hip and ankle stretch
  • Stand against a wall. Extend both arms overhead placing your hands against the wall.
  • Place your left leg ahead of your right. Keep your right knee straight and bend your left knee.
  • Take your chest towards the wall till you feel the stretch in hip, chest and ankles. Maintain the stretch for 15 seconds.
  • Increase the distance from the wall to increase the stretch.
  • Repeat the same with your right leg.

Shoulder stretch
  • Extend the right arm in front of you with the right thumb pointing downward.
  • Grasp the right elbow with the left hand keeping the right elbow completely straight.
  • Pull your right arm across your chest till you feel a stretch in the right shoulder.
  • Now stretch your left shoulder.


  1. I like the helpful information you provide in your articles. I will bookmark your blog and check again here regularly. I am quite sure I will learn plenty of new stuff right here! Best of luck for the next!
    Gates T42021 Idler

  2. Hi stephanie, Happy to hear it helps :) wish u a good day too <3 :))