How should I warm up and stretch when I go swimming?

When it comes to swimming, most people get to the pool, go through the shower and just jump in to start training. Despite how common it may sound, it is an unhealthy habit with lifeguard course near me.

In swimming, as in any other sport, it is necessary to carry out a little physical and mental preparation beforehand, so warming up before starting is essential, as well as stretching once the session is over .

We recommend: 4 practical tips to prevent sports injuries

Whether we train swimming frequently or it is an activity that we hardly do every few months, we must not forget that it is a physical activity that requires a high demand, so it is important to spend a few minutes before warming up and a few final minutes to stretch your muscles, both to prevent injury and to improve performance .


To warm up properly before starting to swim, the previous work must be divided into two: dry and in the water.

-Dry warm-up : the ideal is to spend between 5 and 10 minutes mobilizing our joints, performing movements such as arm rotations (from the shoulder forwards and backwards, one by one and both at the same time), arm swings crossing them in front of the trunk, leg swings from the hip forward and backward, neck rotations in a circle, up and down and to the sides, and ankle rotations.

-Warm up in water : it should basically consist of swimming at a low intensity, to ‘grease’ the joints. This warm-up can be complemented with a complete front crawl and the combined lap, half breaststroke and half backstroke.


These are done after our training. This is the ideal way to complete a session. They can be done easily in just 5 minutes and can help prevent problems such as pain, overload or tendinitis.

The mechanics with which the stretches should be performed is always the same: gradually bringing the part of the body to a point where it is difficult, a point that causes a little pain, but not excruciating pain.

Stretching should primarily focus on the shoulders, rotator cuff, chest, and back, as these are areas of the body that take a lot of work load when swimming. As for the lower body, emphasis should be placed on the calves.

Different Types of Interconnect Products in Aircraft