Tufts Swimming Stretch
posted by Tyler Duckworth on Wednesday, November 05, 2008
The first stretch in our series is the Butterfly position. In this position I would like you to remember to keep your back completely neutral, lengthening your spine, while pushing your knees towards the mat, opening up your hip-flexors. Feel free to anchor your hands around your ankles to help create tension and stability.
After rolling back and forth a good 10 times, shoot your legs forward, creating a 90 degree angle with your body. Keep your back in the neutral position and hold your arms directly above your head, aligning all the joints (wrist, elbow, shoulder). Hold this position for 60 seconds. Notice the tension this position places on your hamstrings. Keep your feet in a flexed position to maximize the stretch for your lower extremities.
Immediately after the butterfly position, you will need to bring your legs up to the Tuck position. Here, remember to round your shoulders and back (especially your lats). Try not to elevate your shoulders, keeping your upper shoulder complex loose. This position is important in opening up your shoulders, lats, triceps, traps and rhomboids. A necessity for swimmers looking to add to their flexibility.
Adding on to the tuck position, you will now begin to roll back and forth keeping your core completely engaged and tight. Remember to keep your back rounded and mitigate all movement through displacing tension in your core.
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After rolling back and forth 10 times, shoot your legs forward and hold your arms directly over your head aligning your wrist with your elbow and shoulder. This position will create a 90 angle. Hold this position for 60 seconds. Notice the stretch throughout your hamstring and calves. Remember to keep the spine in a neutral position, as upright as possible!
From this 90 degree angle, bring your arms forward, falling into a front pike stretch. Our goal here is to touch the top of your toes and bring them towards your forehead. Don't necessarily yank them forwards, rather allow the lengthening of your hamstring and spine in this position. Do not lock your knees, instead keep a soft tension throughout the entire length of your legs.
In the last position of this stretch series, straddle your legs out. Focus on trying to extend your legs as wide as possible opening up your hamstrings and calves. If possible, extend your arms as wide as possible, with the goal of actually reaching both feet with your hands. Hold this position for 30-60 seconds.
