This warm-up was designed for amateur artistic swimmers of any age. It is particularly suitable for practice in the morning (if practiced in another time of the day, I recommend selecting the exercises you feel most helpful). In part 1, we focused on joint mobility. Now, in part 2, we focus on static stretches (except for the stretch in exercise 10, “arm swings”, which is dynamic). Static stretches are easy to perform (thus, very recommendable for amateur swimmers) and allow us to focus better on every sensation of our body (important to prevent possible injuries). All stretches are performed for a short time and in a standing position in order to help the body get ready for practice (instead of “relaxing”).
We will begin with a couple of exercises (exercises 1 and 2) that will warm up your muscles as preparation for the stretches (muscles require enough blood flow to be stretched safely and effectively). In the stretching exercises (exercise 3 onwards), hold every stretch at least 5” and no longer than 15” (or the equivalent number of breathing cycles, i.e., 1 breathing cycle = breathe in and breathe out). Remember to elongate your muscles gradually into the stretch. Stretch to the point of slight tightness, never great tightness (or pain)! Keep your attention focused on the sensations of your body and your breath (avoid multitasking!). For detailed information about how to do the stretches, check the parallel tutorial here (definitely worth it if you are not familiar with these stretches!). Part 3 (upcoming video) will deal with a specific warm-up before your artistic swimming practice. Enjoy and don’t forget to subscribe to the channel!
Exercises:
1. Running in place - 00:08
2. Jumping jacks - 00:36
3. Hip flexors and calf stretch - 00:55
4. Lateral squat stretch - 01:18
5. Hamstring stretch - 01:44
6. Quad stretch - 02:07
7. Overhead side reach stretch - 02:35
8. Cross-body shoulder stretch - 03:03
9. Overhead triceps stretch - 03:28
10. Arm swings - 03:51
11. Neck flexion stretch - 04:22
12. Neck extension stretch - 04:41
13. Neck rotation stretch - 05:00
14. Ear-to-shoulder stretch - 05:23
15. Levator scapulae stretch - 05:46
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