The One Thing You Must Do Before and After Swimming

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For committed swimmers, there is no break in the routine! But summer’s almost here! As the sun’s starting to shine brighter and the days are becoming longer, many other not so avid swimmers are taking the plunge. Before you dive head first into the pool this season, make sure to take time before and after your swim to stretch.


Stretch It Out

Swimming is an extremely active sport that requires tons of strength and endurance. When I see my patients that have spent hours either at the beach or swimming pool and they get a strain in their legs or arms, most times it’s because they didn’t warm their body up before the activity.

By stretching, you get greater mobility in your joints that allows you to stay in the water for longer. Stretching also creates better alignment for your body.


Pre-Swim Routines

Any swimmer knows, it’s not just your arms and legs that are doing the work! Swimming is an all-body sport, meaning almost every muscle in your body is being used! You need to stretch accordingly.

Stretch all of your major muscles before you hop in the water.

Start with your neck, shoulders, and arms by doing simple arm and neck rotations and arm swings back and forth. Repeat this for 30 seconds to a minute to fully loosen up those muscles.

Next, work your way down and stretch out your waistline and hips with a butterfly stretch by sitting on the floor with the bottom of your feet pressed together. Move on to your lower back by getting into child’s pose with your knees on the ground, and your arms stretched out in front of you.

After, stretch out your legs with wall leans for your calves and pretzel stretches for your lats. Now that you’ve warmed your body up, dive into the cold water!

Post-Swim Routines

Your workout isn’t over after the last lap; give your body the cool down it needs after your swim workout.

A period of active recovery will not only relieve muscle soreness and stiffness but will lead to better performances in your swimming to come. Always finish with a cool down lap at a low speed or comfortable pace.

After you get out of the water, go through the quick routines mentioned above to loosen up your muscles and get you ready for your next practice or next workout!

Does your body seem out of whack after your last swim session? Our team of doctors and chiropractors at Next Level Wellness Center who specialize in chiropractic and wellness care and are dedicated to helping you achieve your wellness objectives.


To learn more about our variety of services or to schedule an appointment, please contact us or call

949-263-9003 today.


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