7 must-do warm-up exercises before swimming

Warm-up exercises before swimming are often overlooked by many people. Experts say that going into the water without warming up can easily cause sports injuries. 7 preparatory actions are recommended.

1. Turn your head forward, backward, left and right to stretch your neck muscles. Repeat 10 times.

2. Move one arm around your shoulders alternately, then move both arms around your shoulders at the same time.

3. Raise one arm, bend to the opposite side and stretch as far as possible, then switch arms and repeat.

4. Sit on the ground with your legs together and straight forward. Stretch your hands forward to touch your toes. Hold, then repeat.

5. Extend one hand from behind the head to the opposite shoulder with the elbow pointing upward, and use the other hand to hold the elbow and pull toward the opposite side. Switch arms and repeat.

6. Sit on the ground with your legs straight and apart, bend your body to one side with your face close to your knees, and repeat on the other side.

7. Sit on the ground with one leg stretched forward and the other leg bent backward, stretch your torso forward, and then lean back. Repeat several times, switching legs. At the same time, gently rotate your ankle.