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StretchLab’s Austin Martinez says it’s key to stretch the core, glutes, and thighs.
- Stand feet together.
- Step left leg back.
- Plant foot, rotate upper body to right, away from reversed leg.
- Lift leg, return to start.
- Repeat on right, 10x each.
This sequence from Martinez warms up the neck so you’ll be able to turn your head with ease during each swim stroke.
- Bring chin to chest. Hold 20 seconds.
- Bring chin to chest, then tilt head back.
- Bring ear to shoulder. Hold 20 seconds. Switch sides.
Trainer and national-level swimmer Olivier Poirier-Leroy suggests this move as part of a dynamic warm-up.
- Stand straight.
- Extend arms out.
- Swing arms forward. Cross arms front of you at chest.
- Swing arms as far back as they’ll go.
- Repeat 15-20 reps.
Trainer Jake Dickson recommends this stretch before you dive into the pool.
- Face a wall.
- Place palms against it, arms straight.
- Rotate torso away from arm.
- Feel a stretch in chest and shoulders.
- Hold for 15 to 20 seconds.
- Repeat on the opposite side.
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Dickson also likes this move to open the chest for a better swim stroke.
- Extend your arms in front of you.
- Bend elbows 90 degrees.
- Rotate arms open, squeeze shoulder blades together.
- Keep bend in elbows.
- Return to start.
- Repeat 10-15 reps.