Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 100€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 100€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 100€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 100€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 100€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 100€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 100€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 100€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 100€
Orca Member Benefits
14-Day Return Policy
Free delivery on orders over 100€
Back

Warm-up exercises for swimming

In my last article, I discussed the most common swimming injuries and how to avoid them, and concluded that a proper warm-up before swimming is an important part of preventing injury.

In my last article, I discussed the most common swimming injuries and how to avoid them, and concluded that a proper warm-up before swimming is an important part of preventing injury.

In our everyday lives, areas such as the thoracic vertebrae, the shoulders and neck usually accumulate a lot of tension. These particular areas need as much flexibility as possible for swimming. On the other hand, the lower back, abdominal muscles and pelvic core require more stability.

When the body is physically active after a long, sedentary day, the cardiovascular system, musculoskeletal system and nervous system experience a sharp contrast in activity and should be properly prepared for it. The following three types of exercises are reccommended for targeting these three areas.

GENERAL WARM-UP

Warming the body up is necessary in order to stimulate circulation, supply energy to your muscles, activate your nervous system and reduce resistance in your musculoskeletal system. Warming up increases your heart rate, cardiac output (the amount of blood pumped by the heart per minute) and blood oxygen level. In this sense, the widening of blood vessels increases blood flow in the body, supplying your muscles with more blood and oxygen. The temperature of your muscles increases, stimulating the metabolic processes of the muscle cells so that they activate faster during physical activity. Muscle fibers become more sensitive to nerve impulses and easier to control.

In order to properly activate circulation, your warm-up should last at least 15 to 20 minutes with an intensity of 70 to 80% of your maximum heart rate. Because the warm-up effect only lasts for about 15 to 20 minutes, the exercises should be done just before swimming. Running, cycling or another cardio sport, such as jumping rope, are all good warm-up options if the intensity is progressively increased.

DYNAMIC STRETCHING EXERCISES 

The goal of these exercises is to move the parts of the body that need flexibility for swimming. Static stretching can reduce muscle tension and have a negative impact on strength training. However, dynamic exercises maintain muscle tension and build strength without compromising flexibility or neuromuscular coordination. In this case, a gradual increase in activity is also important. Ideally, start with a small range of motion and increase to a wider range, or move from lower to higher intensity.

An example of a dynamic stretching exercise would be moving your shoulders in a circular motion (forward and backward) followed by circular movements with your arms (forward and backward). First with one arm (alternating left and right), then with both. Then, move both arms in circular motions in opposite directions (left arm forward, right arm backward, alternating). Stand with your feet hip-width distance apart and your knees slightly flexed. You can either alternate jumping in a lunging position on each side or swinging your legs from side to side.

DYNAMIC WARM-UP EXERCISES

The goal of these exercises is to activate the parts of the body that require stability and strength for swimming. A classic example would be low-intensity jump rope training, which engages the main muscles of the shoulders and arms. You can also do exercises to stabilize the lower back, abdominal and pelvic areas.

These exercises are important, and you should make sure you always do them before jumping into the water. Preparation and a proper warm-up will allow you to enjoy your swimming training and prevent possible injuries that could render you inactive for several weeks.

ABOUT DANIEL WIENBREIER

Daniel Wienbreier is a physiotherapist, a trainer for triathletes and runners and an active athlete himself. He applies his experience in all three areas to bike fitting. As an athlete, he has the following achievements to his credit: 39th place World Championship Ironman Hawaii overall, European Amateur Champion 70.3 Ironman, German Vice-Champion Middle Distance, European Vice-Champion Duathlon U-23.

Related posts

Il semblerait que vous soyez en Belgique.

Quieres cambiar a tu región?

Vous êtes actuellement sur le site Orca Belgique. Nous vous recommandons de choisir votre pays de résidence pour passer commande.



Vous pouvez également consulter le site Orca d'autres pays et dans d'autres langues. Voir tout.

Select your location

america
europa
Other countries
International
International
Online store not available

Newsletter

Sign up to our newsletter and join the Orca community

Adjust your communication preferences in your account settings

Already have an account? Log in

Sign In

Forgot your password?

Recover password

Enter your email address and we will send you instructions for restoring your password.

Find your size

We help you to know the size of your ORCA wetsuit. Tell us the following information.

Chest
Height
Weight
Chest
Height
Weight

How to measure yourself

For best results, take your measurements with no clothing on

Place the measuring tape over the widest part of your chest.

Hold one end of the measuring tape in place and circle your chest, keeping the tape straight, until the tape reaches your starting point.

Get a book, a hand mirror and a pencil.

Take off your shoes and anything you wear on your head.

Look for a level surface to stand on with a smooth wall behind you.

Stand in front of the wall with your feet together.

Balance the book on your head and press it against the wall. Use the mirror to check that it is in a horizontal position and well centered. Mark the position of the top of your head on the wall with pencil.

Once the mark is made, step away and use a measuring tape to measure the distance from the ground to the mark you just made with pencil.

Step on the scale, without clothes or accessories, and write down your weight.

Find your size