FUNDAMENTALS OF

SWIMMING
Different stretching techniques in swimming
LESSON 4 WEEK
5
Essential Stretching Rules
• Go slowly. Imagine that jumping into the splits
would not be a comfortable thing to do. Use that
same caution with any stretch to avoid injury.

• Never bounce. Once you get into your stretch and

feel the tension on a muscle, hold it there. Never
force a muscle to stretch further than is relatively
comfortable.
• Hold your stretch. Hold each position for at
least 20 – 30 seconds.
• Be consistent. The muscles are tight because
they haven’t been taught to elongate or relax.
So make stretching a priority and do it
regularly.
 Upper Body Stretches
STREAMLINE
TRICEPS
BACK
FOREARMS
CHEST
NECK
STREAMLINE
TRICEPS
BACK
CHEST
FOREARMS
NECK
 Core Stretches
LOWER
BACK
ABDOMINA
LS

OBLIQUES
LOWER BACK
ABDOMINALS
OBLIQUES
Lower – Body Stretches
QUADRICEPS
HAMSTRINGS
CALVES
HIPS
GROINS
ANKLES
QUADRICEPS
HAMSTRINGS
CALVES
HIPS
GROINS
ANKLES
THANK YOU!