December 27, 2021 6 min read

Swimming is a sport that requires a lot of warm energy and strength. For this reason, it's vitally important to stretch and swimming warm-up prior to you dive into the pool.

Without a proper warm-up, your muscles will be stiff and heavy, and not warm, and your joints will be much more prone to injury when swimming.

Warm Up Before Swimming: Swim Stretch Guide for Swimmers

Swimmers know that it's pertinent to stretch before a bath to make muscles, warm supple, and prevent injuries. But did you know the same principles apply when it's time to take a dip?

It's important to prepare and warm your body for the exertion you'll be putting it through by warm your muscles to get your blood flow up and your heart rate up. Warm muscles are more elastic, less likely to be injured, and more responsive. 

Our advice? Spend five minutes before jumping in the pool doing light running in sneakers for warm muscles, jogging in place, or jumping rope to get the blood flowing. You'll thank yourself when you're able to bathe your laps without feeling fatigued.

Before you start your swimming exercise program, you should always perform a sequence of exercises designed to wake up your muscles and get them warm and ready for the stress of swimming. Generally, this means warming your muscles with some simple, light exercises. 

Why do We Need Dynamic Warm Up Before Swimming?

There is no better way to get jacked up for your bath workout than with a dynamic warm up! 

Dynamic warm ups are low-impact. You don't want to start your workout with an intense, high-impact activity because your leg muscles will be tired of the rest of the workout! 

Dynamic warm ups help you prepare for the type of workout you're about to do. It's pertinent to get your blood flowing and your muscles activated rather the most intense part of your workout! Dynamic warm ups can help improve your performance. 

warm up before swimming

How to Warm Up?

Your body needs time to process the sudden change in temperature, and doing so it'll make the transition much smoother when going swimming. 

For those who say they don't need to warm prior to the bath, I recommend a few minutes of light jogging for warm muscles.

Running on a treadmill can be a good option for warm muscles since it's a safe home option, you can watch a video or read a book while you're going. You could also jog outside for warm muscles.

Stand on the pool deck and rotate your shoulders forward and back, as well as rotate the wrists as if you were pumping a bike that will warm your muscles. This will loosen up those muscles to make those first strokes easier.

Holding your body straight, making small, kicking movements with your feet will warm your muscles. Your feet should kick at a distance apart as if you were standing. This will warm your muscles.

When Not to Go for a Swim?

A day at the beach can be a great way to spend quality time with family and friends, but it can also turn into an unexpected nightmare if you are not careful. Here are some tips for deciding when to not go for a swim. 

Never go swimming if you have even mild diarrhea. Your body is already fighting one battle so don't give it another reason to fight another one. 

Never go for a bath if your muscles aren’t warm enough.

Never swim in areas that are visibly polluted, nor should you ever swim in large bodies of water that could have algae or other harmful organisms lurking. 

Always swim with a buddy. No one should ever swim alone, but it is especially pertinent for kids.

The Importance of Stretching After a Swim

It’s pertinent to stretch after a swim to avoid muscle injuries. This is why it’s pertinent to know how to do the most popular stretches well after a swim. 

The first stretch, the seated stretch, is to be done in a seated position. Your knees should be slightly bent, your forearms should be on your thighs, and your head should be craned forward. Bob the upper body toward the front of the chair while keeping your back straight. You should feel the back of your right shoulder loosen. 

Now, bend your left elbow and pull the forearm towards your left hips with your arm straight. Hold for five seconds while releasing and repeating on the other side.

To Wrap Things Up

Rather than a swimmer jumping into the pool and starting your exercise program, you should always perform regular swim practices a sequence of exercises designed to wake up before your muscles and get them ready for the stress of swimming. Generally, this means warming up before your muscles with some simple, light exercises.

how to prepare your body before swimming

Dynamic warms are low-impact, short, and easy to do rather than an intense workout. They help you prepare for your critical workout by activating your muscles and by helping you prepare for the type of workout you are about to do. Dynamic couple mini warm-ups can also help improve your performance.

Warming up rather than your float is pertinent because it helps your muscles adjust to the change in temperature. Some great ways to warm-up prior to your float are to jog on a treadmill, jog outside, and do a few arm rotations. To avoid a trip to the ER, be sure to follow these simple rules of the beach: never swim if you have diarrhea, never float in polluted water, never float alone, and always swim with a buddy.

Stretching is so important after a float to relieve any muscle stiffness or pain. You can also do your stretches anywhere you are, all you need is the right positions to do the stretches. Make sure to practice these stretches to avoid any muscle injuries.

Frequently Asked Questions

What Is Swim Meet Warm-Up?

Swim meet warm-up is a process in which swimmers prepare themselves for competition. They warm to increase their heart and muscle strength and to work through their mental and relax rather the races. They must be warmed up rather the meet starts, and consider the following:

Start tonight about an hour rather the meets to allow enough time to warm up.

Stretch your arm. The key parts of the shoulder area (shoulder joint, shoulder blade, and rotator cuff) as well as the wrist, back, and hamstrings should be stretched.

Do some jumping jacks and running in place to burn off nervous energy and raise your heart rate.

What Should Swimmers Prepare Before Go For A Swim?

Before a swim, swimmers should always move their body to make their muscles warmer, then they can float for a longer time. If you are not fully prepared when taking a swim, you may be subject to muscle cramps, because body muscles are cold.

Therefore, swimmers should never forget to make their body muscles warmer rather a swim.

What Are The Benefits Of Participating in Bathing Activities?

tips you need to know before swimming

Swimming can help to reduce stress, improve overall fitness, improve visual acuity, help with heart problems, improve your immune system, help you sleep better, increase blood circulation, strengthen your muscles, develop your body.

Enhance your overall health, improve your breathing, improve your mood, reduce your risk of stroke, improve circulation, reduce the risk of some cancers, improve your overall appearance, reduce anxiety, improve your skin, improve your quality of life, allow you to have fun.

Increase your willpower, prevent cavities, build up your endurance, improve your endurance, improve your ability to concentrate on mental tasks, help you to be more comfortable in extreme temperatures, reduce the risk of anemia.

What Are 3 Important Reasons For Warm Up Body?

  1. Increased temperature stimulates certain enzymes and hormones and speeds up the metabolic rate.
  2. Helps increase circulation and delivery of oxygen and nutrients to cells and tissues in the body.
  3. Helps release and lubricate stiff and inflexible muscles/tendons and reduces soft tissue tenderness.
Author - Aleksandra Djurdjevic
ABOUT THE AUTHOR
Aleksandra Djurdjevic          

Senior Content Creator

Aleksandra Djurdjevic is a senior writer and editor, covering surf, kayak and various watersports activities. She has previously worked as ESL teacher for English Tochka. Aleksandra graduated from the Comparative Literature department at the Faculty of Philosophy in Serbia. Aleksandra’s love for the ocean / rivers, getting out waves, season after season, seeking epic adventures across the globe helps her continue to be a top expert at CSG.



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