What are some warm-up exercises before swimming?

Swimming is a sport that is enjoyed by both children and adults. It can be practiced in any season. The most people swim in summer, which is also the sport most prone to accidents. Fewer people swim in winter, and they are generally healthy male winter swimming enthusiasts. Patients must do warm-up exercises before swimming to prevent physical problems and accidents during swimming, which may affect the patient's life and lead to death. So what are some good warm-up exercises before swimming?

Doing a few minutes of warm-up exercises before training and competition is a good preparation process for the body and concentration. Warming up stimulates the brain and prepares your body for stronger exercise. Warming up can also prevent muscle strain caused by sudden force during exercise. Many other injuries can also be prevented by properly warming up.

It is best to start your warm-up with systematic stretching exercises. Stretching should be done slowly and avoid sudden force. Be sure not to use force on the muscles being stretched. After stretching, you should do some general warm-up exercises, such as light jumping on the spot, which can not only mobilize the internal organs, but also warm up the joints throughout the body.

The main muscles that should be stretched during a warm-up are: posterior thighs, inner thighs, calves, back, and shoulders.

Stretch the muscles in the back of the thigh: Sit on the ground, straighten the leg to be stretched in front of the body, bend the other leg, with the outside of the entire leg close to the ground, forming a triangle with the straightened leg, straighten your back, bend forward as much as possible from the hips, grab the toes of the straightened leg with both hands, and maintain this position for 20 minutes (no bouncing movement is allowed when the hands touch the toes, and it doesn’t matter if you can’t touch the toes).

Method 1 for stretching the inner thigh muscles: Sit with the soles of your feet close to each other, push your knees outward and as close to the ground as possible, grab your ankles with both hands, maintain this position, count to 10, relax, and then repeat 3 times.

Method 2 for stretching the inner thigh muscles: Sit down with your legs straight and apart in front of you, keeping your back and knees straight, bend forward from your hips, grab your ankles with your hands from the inside of your legs, maintain this position, feel the inner thigh muscles being stretched, then relax, and repeat.

Method for stretching the calf (back): bend over, support the body with both arms and one leg (straight, toes on the ground), bend the other leg in front of the body and relax, concentrate the body's center of gravity on the toes of the supporting foot, push the heel backward and downward, feel the muscles in the back of the calf being stretched, maintain tension, count to 10, relax, repeat 3 times, then change to the other leg and do 3 times.

Stretch the back muscles: Lie on your back, lift one leg, grab the thigh near the knee, and pull it towards your chest. Keep the other leg straight and as close to the ground as possible. The head should not leave the ground. Maintain the posture, count to 10, repeat 3 times and switch legs.

Method 1 for stretching shoulder muscles: Use one hand to grab the elbow of the opposite arm from the outside and back, pull it to the opposite side of the grabbed arm, hold the position for 10, repeat 3 times, and then stretch the other shoulder.

Method 2 for stretching shoulder muscles: Cross the fingers of both hands above your head and hold them together, palms facing up, stretch your arms upward and backward, and hold for 15 seconds.

Method three for stretching shoulder muscles: Stretch one arm upward, then bend the forearm behind the head, relax, grab the elbow from behind the head with the opposite hand, slowly pull to the opposite side, and hold for 15 seconds.

What are the warm-up activities before swimming? There are many warm-up activities before swimming. Patients must do this kind of exercise well, and the time for each swimming should be fixed. If you feel weak or unwell, you must go ashore immediately and do not force yourself to swim. Many people will have leg cramps when swimming, which can be prevented by doing warm-up exercises. This is the most likely accident when swimming. Patients should also drink more water when swimming to avoid discomfort due to dehydration.