Warming up and stretching in the pool: effects and benefits

Warming up and stretching are essential for any physical activity as they prepare the body, both physically and mentally, for training sessions. Here’s what to know before diving into the pool.

Swimming is one of the most physically demanding sports and it is for this reason that warming up and stretching are essential before entering the pool.

Thanks to them you will prepare your body for high-intensity physical activity and fatigue. Whether you practice it at a competitive level, or practice it at an amateur level, with heating and stretching you will be able to obtain the desired results. Here are some tips to remember during your next session.

Exercises for warming up and stretching before you start swimming

With swimming, all the muscles and joints of the body are activated, increasing the heart rate. Targeted sessions are planned for each sportsman, based on the needs of the body and the level of intensity of the sport practiced. Here are some warm-up and stretching exercises to watch out for:


They are performed before and after training to strengthen muscles and joints, but above all to avoid injuries. The most frequent exercises are those:

For the whole body

A good exercise is to open your feet by aligning them at the shoulders and lower forward to form a 45 ° angle. In this way, you will stretch the buttocks, legs, and arms.

For the arms

To stretch the muscles of the arms, lift the latter and bend your torso first on one side and then on the other. By doing so, you will stretch your shoulders and arms. You can do this exercise either standing or sitting.

For the hips

Sit down and join the soles of the feet; bring your hands over your knees and, with them, push down. Finish the exercise by stretching one leg at a time.

Other exercises to stretch the muscles could be those that are usually performed in the gym. Remember to repeat them even at the end of the workout.

Heating out of the tub

Warming up and stretching will gradually help you activate your body. Among the most common exercises, we find:

  • Rotation of the arms: this is an exercise that aims to warm up the shoulders through forwarding and backward movements.
  • Neck rotation: perform slow movements with the neck, to reduce tension on the cervical area.
  • Swinging arms and legs: Move your legs and arms forward, backward and sideways for flexibility and agility in these areas of the body.

Perform 20 minutes of warm-up and stretching to prepare the body before entering the tub.

Heating in the tub

Once in the water, it is necessary to warm up the body to adapt it to the new situation. To do this, swim slowly using all styles: freestyle ( crawl ), back and frog. In this way, you will be able to reactivate the whole body.

5 effects of warming up and stretching

By warming up and stretching you try to increase your body temperature. However, there are other positive effects that derive from it:

  1. Dilation of blood vessels, through which it increases blood flow to the muscles.
  2. It helps to release fatigue and anxiety before a workout.
  3. Increased respiratory rate and oxygen volume in the body.
  4. Promotes nervous stimulation and the speed of muscle contraction.
  5. Increase in concentration .

The purpose of these activities is to activate the physiological changes of the body that was at rest, so as to obtain both physical and mental preparation.

6 benefits of warming up and stretching before swimming

There are some benefits obtained through warming up and stretching if done before you start training in the tub, including:

  1. Increases flexibility and agility during training.
  2. Facilitates the execution of some swimming techniques.
  3. It helps control muscle strength.
  4. Promotes concentration and coordination in movements during the swim.
  5. It increases blood circulation, avoiding injuries and cramps.
  6. It stimulates the production of synovial fluid that lubricates the joints.

The main advantage is to obtain better performance during physical performance.

What consequences if you don’t warm up and don’t stretch?

Without adequate physical preparation, the risk of incurring cramps or muscle tears is increased. In addition, the athlete will be affected both in terms of performance and in the range of movements.

In summary, warm-up and stretching exercises are essential for proper physical activity. Including them in training will only bring benefits to your body.

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