WAs summer approaches and temperatures heat up, you might be thinking about getting back in the pool and swimming a few laps. Swimming not only helps cool off, but it’s also a very viable cross-training method if you’ve been biking sidewalks and trails all spring or road or mountain biking.
Additionally, swimming is a great fitness activity that helps build aerobic capacity (the amount of oxygen your body can consume during exercise), boosts brain health, and is recommended by neuroscientists. study as a method to practice longevity. To make matters more interesting, swimming is a no-impact activity because you’re moving through the water rather than hitting the ground, which transfers significant ground reaction forces through your body— By the way, this is not a bad thing, just different demands on your muscles and joints.
While swimming doesn’t involve the same level of impact and force as other forms of cardiovascular exercise, Kristina Kam, DPT, says you still need to be extra mindful of the demanding swimming positions on your body. yourself and that includes proper swimming warm-up. “You might not think swimming is something you have to ‘prepare’ for because you’re in the water and it just seems easier than running or cycling,” she says. , chest, back and core areas. In addition, the shoulder joint — aka the glenohumeral joint, which has the highest range of motion in the body — is constantly tasked with adapting to how your arm moves up, down, and in the water.
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In other words, swimming puts a specific strain on your body that you need to be ready for. That strain is also very repetitive because swimming is a cyclical sport that involves the same movement, over and over, which can lead to overuse due to repetitive stress. again. Accordingly, a swim warm-up that targets those high-use areas will be very helpful to help you stay in the pool with less pain, as well as help you swim faster.
Swimming coach Adam Nelson, who emphasizes the importance of proper swimming warm-up for each of his athletes, says it’s super important because it gets you ready for the real swim. the. “We’ve found that the ‘system warm-up’ has given our athletes a better time in the pool and has also helped them stay fitter.” The best part was the warm-up time, he said. Effective action can last from 5 to 7 minutes once you have it down.
Coach Nelson insists on a effective Warming. So what does that entail? Because swimming is such a well-researched sport that involves repetitive movements, it’s easy to determine which muscles and joints are being impacted the most. Studies looking at muscle activity and joint mobility have found key similarities between the major swimming styles. For example, it requires higher muscular demands in the anterior deltoid (front shoulder), lats (lateral back), and biceps muscle, along with a greater need for mobility in the shoulder blades (scapula) and shoulder joints. aforementioned (glenohumeral joint).
With those requirements in mind, I’ve created this five-part swim warmup to help you prepare for the pool.
Some key notes before we get into the details. The only equipment you need for this is an independent resistance band. Choose a resistance level where the final repetitions of the exercise are moderately difficult (remember this is just a warm-up, we’re not trying to burn out!).
Part 1: Band series
Complete 10 repetitions of each of the following exercises.
Part 2: Chain of Raise
Complete 10 repetitions of each of the following exercises.
Part 3: Activating fingers and forearms
Complete 10 repetitions of the following exercises.
Part 4: Mobility of the shoulder blades (shoulder blades)
Complete five rounds of the following sequence.
Part 5: Shoulder mobility (glenohumeral)
Complete five rounds in the following sequence (one by one).
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