Spring Into Swimming

Heading down to your local community pool or outdoors for a relaxing swim is an activity that many look forward to. Swimming is a fabulous low-impact cardiovascular workout that definitely will strengthen and tone your entire body – upper body, lower body & core! Most of us probably learned how to swim when we were younger and yet, most adults find it an incredibly challenging activity. But if your body isn’t conditioned for swimming, your shoulders and low back may take a beating.  Here are a few exercises you can try to help prepare your body for swimming.

Anterior and Posterior Arm Lifts: 

Lie on a bench holding light handweights (2-5 pounds).  Keeping your abdominals contracted and your chest slightly lifted, slowly raise the weights forward until they are horizontal with your body.  Then return to the starting position and press weights backwards.  Keep your arms only slightly bent during the entire range of motion so the motion comes from the shoulder joint not the elbow. Repeat 8-20 times.

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Rear Leg Lifts:

Lie on your stomach with your legs straight and your head in a comfortable position.  Slowly lift both legs off the floor – focus on lengthening and reaching the legs rather than how high you can lift.  Keep your abdominals tight and contract your buttock muscle.  Pause and then return to the starting position.  Repeat 8-20 reps.

Opposite Arm and Leg Lift:

Lie on your stomach and place your hands on the floor in front of you.  Keeping your abdominals tight slowly lift one leg and the opposite arm off the floor.  Focus on lengthening, reaching and stretching your body instead of how high you can lift. Once you’ve got the technique, increase your speed and flutter your arms and legs quickly.  Repeat for 30-90 seconds.

Trunk Stretch:

Lie on your back over a few pillows positioned at the height of your shoulder blades. Position your arms overhead and just allow your body to stretch over the pillows.  This is a great stretch to lengthen your swimming muscles.

 

Yours in health & fitness,
Sherri McMillan

Join us for the……
35TH ANNUAL BLUE LAKE TRIATHLON & DUATHLON WEEKEND FESTIVAL!
June 4th & 5th @ Blue Lake Park
This weekend festival offers an Olympic and Sprint Distance Triathlon, Duathlon & AquaBike, and a Super Sprint Tri that offers shorter distances for those new to the sport or just going for pure, raw speed. The Super Sprint is also a great event for our Junior Triathletes!