Increases core temperature

When you work out, heat energy is generated in your body as your muscles contract and relax. This heat energy is the byproduct as the result of muscles combining oxygen with adenosine triphosphate (ATP). So your body will need to get rid of this heat, hence you perspire and feel warm to the touch. But why must we literally warm up before engaging in physical activity, especially strenuous ones like swimming? Well, blood temperature increases and the binding of oxygen to haemoglobin in red blood cells is weakened, which means oxygen can be readily used by muscles. And as your muscle temperature rises too, they will be ready to contract and relax faster, boosting strength.

Gets your blood flowing

Getting your body moving from low to high intensity at a gradual pace also means your heart rate and blood circulation goes up slowly. More blood flow means more oxygen delivered to your muscles, and that constant supply will enable you to perform at your peak. You can see it as giving your body a chance to have a kickstart before going into full throttle. As swimming is an aerobic exercise, muscles move continuously and heart rate is constantly at an elevated state. It is great cardio, so incorporating the right dynamic stretches before your workout will ensure that you reap all the benefits of this all-rounded workout.

Improves posture

Drag is one of the worst enemies swimmers face in the pool. Poor posture contributes to increased drag as the body is not at a proper streamlined position for maximum speed and efficiency. After prolonged periods of swimming or just general fatigue, posture tends to be compromised. There is even a stereotypical ‘swimmers posture’, usually rounded shoulders and a hunched back. Stretching will thus help correct this position, and when done on a regular basis will improve one’s range of motion and stay injury-free. Aim to do stretches that target the thoracic spine, which is the middle part of the spine with twelve vertebrae.

Increases flexibility

Being flexible means your range of motion increases, and that translates to maximum propulsion and speed. Flexibility is especially important for parts like your shoulders, hips and ankles, which tend to need to move the most often in order to power you forward. In strokes like the butterfly and front crawl, strong and wide strokes are the key to build momentum and a fluid motion as you swim.

Stretching beforehand elongates your muscle fibers, enabling you to generate more force as you contract. This will definitely translate to greater force generated in the water, making you a formidable swimmer in the water. Stretching after your swim will do good to your overall flexibility too. By loosening up stiffened muscles and clearing lactic acid buildup, it reduces the chance of that nasty muscle soreness the next day.

Reduces risk of injury

Certain categories of swimmers are more prone to injury than others. Triathletes and synchronised swimmers are more at risk as compared to causal pool goers, for instance. The hours you clock in as well as the intensity of your training play a part in your risk factor. However, everyone can avoid common injuries like swimmer’s shoulder, lower back pain and strains. Stretching before and after swimming goes a long way in both preparing and cooling down your muscles, joints and ligaments. Injuries can really hamper the progress of swimmers or even force one to be sidelined for a season in serious cases. Hence, don’t take any chances and stretch it out regularly.

Helps speed up recovery

Swimming will undoubtedly leave you aching for a day or two after, particularly if you are new to the sport. But do not worry, as stretching after your laps will work wonders in accelerating the recovery process. The key is to be consistent and not cut corners in your cool down routine, no matter how much you just want to hop in the shower immediately.

Lastly, don’t neglect getting enough rest and having a balanced diet to supplement your training and supply your body with the nutrients it needs to repair and recover.

Learn to warm up and cool down professionally with our Condo Swimming Lessons. 

I’m Isabel, your friendly uni student who’s always waddling knee deep in readings and projects. But I’ll go through hell and high water to have regular suppers with my friends. You can find me with a film camera in one hand and a flat white in the other on the weekends. Also am able to rescue you if you ever capsize from a sea kayak.