Warm up exercise before swimming

Warm up workout before swimming

Exercise for the muscles of arm, shoulder, chest, hips, abs and back, to increase flexibility, faster and longer swimming:

Quadriceps stretch

• Stand straight holding a chair or a wall for the balance.
  
• Hold your left ankle with left hand.
  
• Pull your left ankle towards your bottom till you feel a stretch in front of your left thigh.
  
• Repeat this for the right side.
  

Chest, hip and ankle stretch

• Stand against a wall. Extend both arms overhead placing your hands against the wall.
  
• Place your left leg ahead of your right. Keep your right knee straight and bend your left knee.
  
• Take your chest towards the wall till you feel the stretch in hip, chest and ankles. Maintain the stretch for 15 seconds.
  
• Increase the distance from the wall to increase the stretch.
• Repeat the same with your right leg.
  

Shoulder stretch

• Extend the right arm in front of you with the right thumb pointing downward.
  
• Grasp the right elbow with the left hand keeping the right elbow completely straight.
  
• Pull your right arm across your chest till you feel a stretch in the right shoulder.
• Now stretch your left shoulder.