For a swimmer, warming up is a crucial step before jumping into the water. It prepares the body and mind for an effective session , prevents injuries and improves performance. In this blog, we'll show you how to perform the perfect warm-up for a swimmer, which will include exercises out of the water to prepare the body, followed by a workout in the pool.
- Shoulder movements
Shoulder warm-up is essential for a swimmer. This reduces the risk of injury and strengthens upper body muscles. You can start by doing circular movements with the shoulders in one direction then in the other, performing about ten repetitions for each movement.
- Elastic shoulder rotator cuff warm-up
To strengthen the rotator cuffs of the shoulders, you can use a resistance band. Place the elastic around your wrists, arms horizontal, then spread your arms until you feel the resistance of the elastic. Repeat this exercise for 10 to 15 reps.
- Pelvis movement
To prepare the pelvis before a swimming session, you can make circular movements with the hips. Standing, place your hands on your hips, and rotate clockwise, then counterclockwise, for 10 to 15 reps.
Before diving into the water, take the time to do some light stretching. Stretching makes muscles more flexible, increases mobility and prevents injuries. You can stretch your neck, arms, legs, and chest muscles.
Now that you have completed a full warm-up, you can enter the water. Start by swimming 200 meters in front crawl at a moderate speed. This will warm up the muscles and increase blood circulation throughout the body. Once you have completed this phase, you can begin your swimming session.
It is important to remember that warming up is an essential step before any swimming session. By taking the time to properly prepare your body, you will reduce the risk of injury and improve your performance. So remember to always warm up before jumping into the water!