Excercises & Stretches
Nicky's suggestions for stretches
More information about Nicky our pilates teacher can be found here.
Dear swimmers,
Here are some suitable stretches based on my experiences as former swimmer and current medical doctor and Pilates teacher. Please treat this as a guide to stretching major muscle groups/fascial planes (not an exhaustive list). Depending on your body, you may have to focus more on some areas than others. Also precise technique is required to gain maximum benefit. I intend to come to some of your sessions over coming weeks to clarify/advise.
Dynamic stretching: most suitable as warm up. Similar to your dry land warm up: arm circles, “monkey” arm swings, gentle trunk rotation with arms and leg swings etc.
Static stretching: most suitable once warmed up. Correct alignment important and hold for at least 30 seconds to desensitise stretch reflex! No bouncing. In all cases do both sides.
Calf stretches: standing with 1 foot in front other, legs parallel. Extended back knee for gastrocnemius (weight forwards) and flexed back knee (weight back) for soleus.
Hamstrings: standing with one knee flexed and other extended with hips up! Hands on hips to check level. Or lying use band/towel and extend heel to ceiling with other leg knee flexed on floor. Hips must be square/level.
Quads: standing, pull one heel towards bottom. Legs parallel and posterior pelvic tilt. Try to balance for proprioceptive challenge.
Hip flexors (especially psoas): lunge with legs parallel and with posterior pelvic tilt (extend arm of back leg sideways overhead to maximise stretch). Hips square, no twisting!
Glutes: “figure 4” one ankle crossed over other leg above knee. Either standing (flexed knee of supporting leg and hips back) or lying and pull flexed, non-rotated leg, towards trunk (hands on lower hamstrings, or shin).
Trunk: standing hold band between hands, shoulder width apart, stable on hips. Side flexion, maintaining length both sides of body. Rotation turn trunk to each leg in turn with stable hips.
Lats: “child pose stretch” kneeling with bottom to heels and extend arms forwards. Palms up for extra stretch. “Thread needle” from 4 point kneeling, pass hand with palm up, across midline while dropping bottom to heels (so in position like front crawl breathing). If you have dodgy knees and don’t like kneeling, then alternative is standing: hold wrist of one arm, pull this sideways overhead. Then pull arm across midline in horizontal plane by placing palm of other arm on posterior deltoid.
Pecs: standing, hold hands behind back (with/without band) and extend elbows. And/or place forearm on door frame with right angle between forearm and upper arm and right angle between upper arm and trunk. Turn body gently away from arm.
Triceps: raise arm above head, bend at elbow and apply gentle pressure with other hand just above elbow joint.
Other suggestions: cat stretch in 4 point kneeling for spinal articulation. “Crucifix” stretch lying on back bent leg crosses mid line and look other way, for spinal rotation. Ankles: plantar flexion (for good kick!). Feet: standing, roll sole of foot on tennis ball to release plantar fascia.
Dear swimmers,
Here are some suitable stretches based on my experiences as former swimmer and current medical doctor and Pilates teacher. Please treat this as a guide to stretching major muscle groups/fascial planes (not an exhaustive list). Depending on your body, you may have to focus more on some areas than others. Also precise technique is required to gain maximum benefit. I intend to come to some of your sessions over coming weeks to clarify/advise.
Dynamic stretching: most suitable as warm up. Similar to your dry land warm up: arm circles, “monkey” arm swings, gentle trunk rotation with arms and leg swings etc.
Static stretching: most suitable once warmed up. Correct alignment important and hold for at least 30 seconds to desensitise stretch reflex! No bouncing. In all cases do both sides.
Calf stretches: standing with 1 foot in front other, legs parallel. Extended back knee for gastrocnemius (weight forwards) and flexed back knee (weight back) for soleus.
Hamstrings: standing with one knee flexed and other extended with hips up! Hands on hips to check level. Or lying use band/towel and extend heel to ceiling with other leg knee flexed on floor. Hips must be square/level.
Quads: standing, pull one heel towards bottom. Legs parallel and posterior pelvic tilt. Try to balance for proprioceptive challenge.
Hip flexors (especially psoas): lunge with legs parallel and with posterior pelvic tilt (extend arm of back leg sideways overhead to maximise stretch). Hips square, no twisting!
Glutes: “figure 4” one ankle crossed over other leg above knee. Either standing (flexed knee of supporting leg and hips back) or lying and pull flexed, non-rotated leg, towards trunk (hands on lower hamstrings, or shin).
Trunk: standing hold band between hands, shoulder width apart, stable on hips. Side flexion, maintaining length both sides of body. Rotation turn trunk to each leg in turn with stable hips.
Lats: “child pose stretch” kneeling with bottom to heels and extend arms forwards. Palms up for extra stretch. “Thread needle” from 4 point kneeling, pass hand with palm up, across midline while dropping bottom to heels (so in position like front crawl breathing). If you have dodgy knees and don’t like kneeling, then alternative is standing: hold wrist of one arm, pull this sideways overhead. Then pull arm across midline in horizontal plane by placing palm of other arm on posterior deltoid.
Pecs: standing, hold hands behind back (with/without band) and extend elbows. And/or place forearm on door frame with right angle between forearm and upper arm and right angle between upper arm and trunk. Turn body gently away from arm.
Triceps: raise arm above head, bend at elbow and apply gentle pressure with other hand just above elbow joint.
Other suggestions: cat stretch in 4 point kneeling for spinal articulation. “Crucifix” stretch lying on back bent leg crosses mid line and look other way, for spinal rotation. Ankles: plantar flexion (for good kick!). Feet: standing, roll sole of foot on tennis ball to release plantar fascia.
