INTRODUCTION

Warming up is an essential part of a swimming training routine. A warm up activity can be any type of low level activity as long as it loosens up our body, gets blood flowing, and prepares our body for the workout. Warming up can helps to reduce the likelihood of pulls, tears, and other injuries, which can be painful and hamper future training. It also helps to loosens up our muscles and make us feel better in the water if we stretch before swimming. We also can do a full body warm up, which will increase our blood flow and literally warms us up. Examples of full body warm up activities are low intensity activities such as jogging for five to ten minutes prior the workout. esides, we also can do some full!body stretching before swimming. In this assignment, we will discuss a few popular stretching that can be done in public without attracting too much attention.

STRETCHES FOR SWIMMERS

Head tilt: "tand with head facing forward. #ilt the left side of your head toward your left shoulder, but don$t force the movement. "tretch only to the point of gentle resistance. %eturn your head to the center and repeat on the right side.

Head rotation: #urn your head slowly as far to the left as you are comfortably able. &ause, then return to the starting position.

Triceps stretch: &lace the right hand behind the right shoulder. &ull back on the elbow with the left hand, relax, then pull the elbow behind the head.

Posterior cu

stretch: 'rasp the opposite elbow and gently

pull your arm across your body.

Front shoulder stretch: (lasp the hands behind the back and raise the arms. "tretches can be felt in front of the shoulders.

!uadriceps stretch: 'rasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh.

Cal stretch: "tand a little ways from a solid support and lean on it with your forearms, your head resting on your hands. end one leg and place your foot on the ground in front of you leaving the other leg straight, behind you. "lowly move your hips forward until you feel a stretch in the calf of your straight leg.

Ha"strin# stretch: end the left leg and place the sole of the left foot alongside the knee of the right leg. end forward keeping the back straight. )ou will feel the stretch in the hamstring of the right leg

Ilioti$ial $and stretch: end the right knee and place the right foot on the ground to the left side of the left knee. #urn your shoulders so that you are facing to the right. *se your left arm against your right knee to help ease you further round. *se your right arm on the floor for support.

%roin stretch: Ease both feet up towards body and place the soles of feet together, allowing knees to come up and out to the side. %esting your hands on your lower legs or ankles and ease both knees towards the ground. )ou will feel the stretch along the inside of your thighs and groin