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In truth, you use almost every muscle in your body! Depending on which stroke you swim freestyle, breast-stroke, back-stroke, or butterfly , you will use some muscles more than others, but they should all be stretched. Length of stretch: It's real easy to rush through our stretching program to get to the fun part of the workout; but then we wonder why we don't get more flexible. Each stretch should be held for 15 - 30 seconds to increase flexibility. A shorter stretch may feel like plenty, but it's not.
This is one case where more is better. Research has shown that 15 - 30 seconds of stretching will increase flexibility, and holding stretches up to 2 minutes is even better. So take a few extra minutes, and hold those stretches a little longer.
Stretching repetitions: When you strength train, you do more than one repetition of an exercise, so why not do more than one repetition of a stretch? After holding a stretch for at least 15 - 30 seconds, release it, relax a moment, and stretch it again. You will find that the second and third stretches go a lot farther and make the muscle feel relaxed. Intensity of stretch: Stretching should not hurt.
If it does, you are stretching too far. You should be able to feel a stretch as a slight pull on the muscle and tendon. Hold that position until you no longer feel the stretch, then pull a little more until you feel the tension again. If you feel any pain at all, STOP, you are stretching too far. The Program There are many possible stretches you could do to prepare for a hard swim; the following stretches will target all the major muscles you will use during any swim stroke.
Shins and Quadriceps Probably the most overlooked stretch in swimming is the shins. Hamstrings The hamstrings assist the glutes during the upward lift of the leg which is where most of your propulsion comes from. Hip Adductors The hip adductors help pull your legs back toward your body, and are prime power providers during the breaststroke. Latisimus Dorsi and Back The muscles of the back provide the majority of the power needed during most swim strokes.
Others work madly to force plantar flexion toes pointed down but make little progress. Although plantar flexion and dorsiflexion toes pointed up are both needed for dynamic ankle mobility in the water, plantar flexion is the more common limitation in the water for most swimmers. In full disclosure, as someone who works frequently with triathletes and masters swimmers, my own coaching results in training ankle swimming flexibility were originally not good!
However, these athletes provided me with vivid models of the physical restrictions that prevent efficient kicking. It was not until treating ankle swimming flexibility as an expression of full body mechanics that I began to see greater progress in athletes. The gastrocnemius and the soleus collectively the calf are often overlooked in efforts to improve plantar flexion.
However, before exploring improvement strategies, we must understand what prevents swimmers from having ankle swimming flexibility to begin with, which leads us to the latter three items on the list above. The tibialis posterior, flexor halluces posterior, and flexor digitorium longus are interconnected via a meridian of fascia called the Deep Front Line, as termed by manual therapist Thomas Myers author of Anatomy Trains.
Fascia overlays muscles such that movement or restriction in any single muscle affects other muscles within the same meridian. Further up the Deep Front Line, key links include the popleitus, ilioposas, diaphragm, and scalenes lateral neck muscles. Discerning coaches are sure to recognize these all as common problem areas, especially in older swimmers. The popleitus, located behind the knee, flexes the knee and internally rotates the femur thigh. Both the diaphragm and scalenes are implicated via faulty respiration.
Stiffness in the above listed lower leg muscles contributes to excessive foot pronation. If you appreciate these anatomical connections and the commonly associated movement tendencies, it should make sense why natural breaststrokers can struggle with long axis kicking and why long axis specialists can struggle with breaststroke kicking:.
Unresponsive ankles often reflect predictable patterns of limitation elsewhere in the body. And it does not involve the boring practice of standard stretching. Until then, happy training and safe diving. Keep in Touch! We respect your email privacy. The Fit and Healthy Diver Manifesto. Kettlebells for a Fit Diver. Comment here. This books shows you where everyone goes wrong, how to approach it, fix it, and avoid those mistakes.
Those desirable broad shoulders and lean physique will become noticeable with daily swimming accompanied by strength training and proper nutrition over a period of months. Incorporating a proper diet alongside a program that includes full-body targeted weight lifting will be necessary.
Finding a cardio exercise you enjoy that allows for a similar calorie burn to swimming will be important as well. Be sure to look into our other articles On Deck too! Hey, amazing post. This post was very informative and fascinating to read. Instead of spending years dancing or swimming to get the body you want, strengthen certain muscles in your body to see results faster. Overall, I learned a lot from this post. I would recommend this post to a friend.
Thanks for this post! Height and Longer Limbs Are Beneficial For Swimmers Both men and women benefit as swimmers if they are on the taller end of the spectrum. Here are some considerations: Wave drag is kept to a minimum when a swimmer is longer. Think torpedo A taller swimmer uses less strength and energy than a shorter swimmer, thus tiring out at a slower rate Larger hands and longer arms generally found on taller people work like oars to allow the swimmer to pull more water with a higher velocity A tall swimmer usually means they have bigger feet.
They might as well have been born with fins! Some of the qualities and what they are associated with include: Broad shoulders. Countless repetitions create hypertrophy in the shoulders of a swimmer. Either a one-arm stroke like freestyle or backstroke, or a two-arm stroke like butterfly creates this silhouette The latissimus dorsi.
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