Stretch Routine:
- Side of Neck Stretch:
- Stand with feet shoulder-width apart.
- Pelvis square to the ground.
- Tilt right ear to right shoulder, keeping nose straight ahead.
- Repeat on the other side.
- Back of Neck Stretch:
- Stand with feet shoulder-width apart.
- Rotate face to the right, keeping jaw parallel to the ground.
- Tilt head back gently.
- Repeat on the other side.
- Front of Leg (Quadricep) Stretch:
- Stand holding a wall with the right hand.
- Pull left heel to buttock, holding the ankle with the left hand.
- Ensure foot and heel are close to the buttock.
- Repeat on the other side.
- Hip Flexor Stretch:
- Stand with right hand on a chair for support.
- Pull left leg back, aiming for parallel to the ground.
- Hinge at the waist and move forward.
- Repeat on the other side.
- Figure Four (Lower Buttock) Stretch:
- Lie on your back with knees bent and feet flat on the floor.
- Place left ankle over the right knee.
- Reach hands through legs, pulling right knee towards you.
- Repeat on the other side.
- Tricep Stretch:
- Stand with feet shoulder-width apart.
- Reach right arm up, bending it at the elbow.
- Use left hand to pull right elbow to the left.
- Repeat on the other side.
- Front of Shoulders Stretch:
- Clasp hands behind you, lifting them away from the body.
- Reach back and up, holding for 20-30 seconds.
- Keep head upright.
- Lower Chest Stretch:
- Extend right arm 45° above horizontal, palm against a wall.
- Turn body away from the stretched side.
- Repeat on the other side.
- Jaw Stretch:
- Sit or stand with ears over shoulders.
- Open mouth wide without pain and hold for 30 seconds.
- Rotator Cuff Stretch:
- Arms parallel to the ground, elbows bent at 90°.
- Rotate arms forward and hold for 30 seconds.
- Wrist Extension and Flexor Stretch:
- Extend arm straight with elbow locked.
- Push wrist down, using the other hand to pull the forehand towards the body.
- For flexors, pull fingers up, pushing the palm forward.
- Hold each stretch for 30 seconds.
- Hamstring and Adductor Stretch:
- Sit with legs in a V shape.
- Lean forward, hinging at the waist, and reach palms to the floor.
- Standing Shin Stretch:
- Stand holding a wall with a chair behind.
- Bend one knee to 90°, placing toes on the chair.
- Bend supporting leg to increase stretch.
- Supine Groin Stretch:
- Lie on your back with arms straight and palms on the floor.
- Bend knees to 90°, feet flat on the floor.
- Let knees fall out, bringing soles of feet together.
These stretches are designed to prepare your body for swimming and aid in post-swimming recovery, ensuring a balanced and effective workout routine.
