5-Pose Yoga Fix Stretches for Swimmers

 

Athletic Yoga Posture Poses for SWIMMERS [Stretches to SWIM Faster]

Video taken from the channel: Critical Bench Compound


 

20 Minute Swimmers Flexibility Routine (FOLLOW ALONG)

Video taken from the channel: Tom Merrick


 

Three Poses for Swimmers to Stretch Your Hip Flexors

Video taken from the channel: Swimming Specific Yoga


 

Yoga for Competitive Swimmers (& everyone else!) Five Parks Yoga

Video taken from the channel: Five Parks Yoga w/ Erin Sampson


 

4 Stretches Michael Phelps Used That Actually Increase Swim Speed!

Video taken from the channel: Siska Training Systems


 

5 Yoga Poses for Swimmers

Video taken from the channel: LexiYoga


 

Full Body Stretch for Swimmers

Video taken from the channel: Swimming Specific Yoga


5-Pose Yoga Fix: Stretches for Swimmers 1. CAT AND COW. Cat stretches your back and strengthens your abdominals, while cow opens your chest and strengthens your 2. THREAD THE NEEDLE. After loosening up your spine with cat and cow, move into thread the needle, also known as half 3. LOCUST.

This. 5-Pose Yoga Fix: Stretches for Swimmers | Wellness | MyFitnessPal Logging laps in the pool leaves you stretched and strong. And, after dulling the noise of the outside world, swimming. Swimming Tips Keep Swimming Swimming Exercises Swimming Benefits Yoga Bewegungen Yoga Meditation Healing Meditation Workouts For Swimmers Stretches For Swimmers Top 10 Yoga Poses For Swimmers Combining yoga with swimming is a great way to add strength & flexibility.

Engage your abdominals, tuck your toes and step your feet back. Keep contracting your abdominals so you create one long line from head to heels and avoid sticking your butt in the air or drooping your belly. Look slightly ahead of your fingers to keep your neck long.

Hold for 5–10 breaths. I’m expanding on my Yoga for Athletes series with this newest addition for Swimmers! I wanted this 30 minute practice to be all levels friendly so the poses and transitions are not overly challenging. Sit on the ground and stretch your legs out in front of you.

Place your left arm behind you and bring your left leg over the right, placing your left foot on the floor, near your right knee. Yoga is a commonly known generic term for the physical, mental, and spiritual practices. Originated in ancient India with a view to attain a state of permanent peace.

There are many great reasons. The streamline stretch helps your shoulders and upper back, both of which are heavily engaged during swimming. This stretch can be done either lying down or standing straight up.

Lift your arms over your head. Place your right hand on top of your left, so your body. Cross your right foot over your left thigh, just above your knee. Hold onto the back of your left thigh and gently pull both legs toward you. Flex both feet and keep your left foot at knee height or higher.

Hold for 5–10 breaths and switch sides. Top 3 Stretches to Help Treat Swimmers Shoulder. The most common problem areas or areas of tightness/stiffness that need correcting in swimmers shoulder injuries are the pectoral muscles, the posterior rotator cuff muscles and the thoracic spine.

Our top 3 stretches will address these 3 areas.

List of related literature:

The contraction-relax technique (see figure 6.2) begins in the same starting position with your partner providing an easy 4to 6-second stretch before giving the signal “back” for you to contract your hip flexors and push forward for 4 to 6 seconds as your partner continues to push your leg forward.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

example, when you are leading a class in the standing hamstring stretch (see figure 7.2), cue the participants to tilt the pelvis anteriorly to lengthen the hamstring muscle.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

8.25), and the fullest expressions of many inverted poses (chapters 8 and 9), just to mention a few—in which generating tension in the hamstrings or releasing tension in the quadriceps femoris muscles to permit frank bending of the knees would alter the fundamental nature of the posture.

“Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners” by David Coulter
from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners
by David Coulter
Motilal Banarsidass, 2004

The most common PNF stretching techniques are:

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Chapter 5 provides details about how to perform PNF stretching.

“Clinical Exercise Physiology” by Jonathan K. Ehrman, Paul M. Gordon, Paul S. Visich, Steven Keteyian
from Clinical Exercise Physiology
by Jonathan K. Ehrman, Paul M. Gordon, et. al.
Human Kinetics, 2009

Also called Nuad Bo’Rarn, a form of partner yoga consisting of stretching and compression _ 6.

“Massage Therapy E-Book: Principles and Practice” by Susan G. Salvo
from Massage Therapy E-Book: Principles and Practice
by Susan G. Salvo
Elsevier Health Sciences, 2019

The exercise Swimming (exercise 9-4) presents this type of challenge; the tendency for rotation produced by the fluttering limbs requires a sophisticated use of the spinal extensors to help maintain the desired stability of the trunk (see exercise notes, exercise 9-4).

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

3 What is PNF stretching?

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

There are sixty-six basic poses in classical systems such as hatha yoga, most of which provide stretching and toning.

“Kundalini: Divine Energy, Divine Life” by Cyndi Dale
from Kundalini: Divine Energy, Divine Life
by Cyndi Dale
Llewellyn Worldwide, Limited, 2011

After you have learned each of the individual stretches, I teach you how to combine the sixteen stretches in one session.

“The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body” by Robert Donald Cooley
from The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body
by Robert Donald Cooley
Atria Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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31 comments

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  • Loved it, as always! ������‍♀️ Thankful for the consistency of your new video releases! I always look forward to your new flows and get so excited when I see the notification! ��

  • In addition to the four stretches, I’d recommend also stretching hip flexors and work on core strengthl, which helped me improve my swimming a lot…

  • Hi Erin. Thank you for posting this yoga class specifically for swimmers. I have been practicing with you for a year now, and I have incorporated what I’ve learned to my own swim and stretch routines. Thank you for all that you do!

  • Thank you so so much, I don’t swim, but I had unbearable pain, no one managed to diagnose. I finally diagnosed my self by looking on the net. The next step was finding the cure. I have been suffering from horrible pain for the last 8 months. I found you on youtube, as soon as I started doing the stretches, I found instant relief. ^ months of physical therapy and 4 sessions of chiro. so far but you did the trick.

  • Hey @Swimming Specific Yoga i love your yoga lessons they are amazing they always help me when I’m about to get into a race and i really dont know what i would do without you. Thanks soo much for these yoga lessons and i hope that you and your channel will be successful in the future.

  • After seeing this video I think what I lack most is flexibility. I mean I have a vo2max of 65, I run fast I’m getting faster and faster on bike but I have been doing triathlon for 4 years and I went from going at the same speed of people doing breathstroke when I do front crawl to still getting out with the second half of the swimmers in triathlon (overall). I’m not saying i have the best technique, but I’m almost as bad wether I swim twice or 5 times /week and I think I know the major points of the technique but even if I tried to apply them, it’s like there is something else getting in my way. I’m very not flexible of nature, just sitting on my feet hurt a lot so you can be sure I’ll give those a try! Thank you

  • I’m glad to come across your video. Can a nine year old start doing this stretching? Is it too late to develop this kind of flexibility.?

  • This was awesome! But, for some reason the PDF link takes me to the middle split routine, and I can’t find the PDF anywhere on your website!

  • Good morning Erin! Today is my rest day and I just did this routine at 5:15am. I was going to do your Yoga for Your Shoulders (Perfect for Swimmers) class but did this one instead because some of my fitness friends did this recently! Oh how I love the holds so much! Not only shoulders, but also chest, upper and lower back, glutes, thighs, quads and hams feel so good! I must do this class again! Thank you so much Erin! Have a wonderful and blessed day!:-)

  • Dude, Michael Phelps have double jointed shoulders. He is born with it. There is no way, a normal person can stretch till you have MP shoulder flexibility. Not even you.

  • excellent class erin! I am not a regular swimmer but do crossfit/fitness 3 times a week and I do your classes twice a week and each time they work like a miracle to open up and lengthen my stiff classes from all that weighttraining. and after this class, I feel like a I have a brand new back and spine. thank you so much!

  • Not a competitive swimmer, but this class was perfect for my tight shoulders ��. I also really love your yoga towel, would you mind sharing where you bought it? ������

  • Yes!! Thanks. I was going to ask for this, but you made one. I’m a triathlete, so I follow the vid you have for runners, now this. Awesome!!!

  • Erin, I’ve deeply enjoyed doing this wonderful yoga class! I feel myself great after doing it! See you on the mat, as always ������‍♀️ Namaste��

  • Hi Erin, love your classes! Can I request you to post a class entailing yoga that is of faster pace and flowy, as in that the next posture flows into the one prior? Thank you

  • don’t do the flexibility one because this will cause you to cross over if you do what he was saying which can cause major swimming shoulder injury. put your arms in a natural stretched out position, don’t have your arm touching your head

  • I do a lot of jump rope. I know this isn’t a sport in itself but There’s a huge growing community of jump ropers. It generally leaves me with tight calves and hamstrings, knees and sore shoulders. Would love it if you could do a cool down/ stretch routine for that.

  • I practice regularly in a local studio, but when I can’t make it in for my daily practice Erin is my go to. I was a little intimidated by the title. I am a fun loving lap swimmer. This was perfect. I was feeling so tight in my lower back from my workout and this did the trick. Thanks Erin.

  • I really enjoyed it Erin… Thank you so much for your outstanding and challenging yoga workouts.. I was wondering if you could do a yoga workout dedicated to summer bodies.. Thanks again..Namaste

  • Erin you are my fav yoga person… but this should have been called sleepy time yoga.. could have done this in pj’s and gone straight to bed… please more “fun Erin”… fit.. playground.. peak pose.. vigorous vinyasa… anything to get the sweat going…:D T.Y.

  • Thanks so much for your videos. You truly hot me excited about yoga. I am currently on a weight lost journey and your videos has inspired me to inspire others by sharing my journey with then..

  • Thanks I been swimming for years, I used always stretch before I swim,
    Recently I was thinking and realizing, istopped I got a unimask so I can breath through my nose,

    The past hurt my back months ago, but, now my back hurts to swim and daily,any thoughts to help myself,other then you fabulous stretches.

  • You’re stretches are amazing, dont realise what’s tight until stretch it, could you do one for rugby players or long term gym goes while never stretched properly? This would be a great help

  • I’ve been doing yoga for 3 years now and since i met Five parks my yoga routine has totally changed. She is the one who paved the way for yoga being my life style. I feel like she is an older sister who guides and inspires me with her wishes at the end of the videos. I totally respect what she is doing because among all those yoga teachers i think she is the most professional and sincere one. I love doing yoga everyday with her and feel improved every time.

    Big fan of yours.

  • Loving these follow along routines. Been trying to improve my flexibility during lockdown. I am a footballer and get cramp in my hip flexors often especially when working out. Could u plz do a flexibility routine targeted at footballers. Cheers.

  • Hi Tom,
    Thanks for sharing these awesome yoga routines with us ����loving them ��! I was wondering if you would consider doing one for cyclists ����‍♀️ and triathletes ��.

  • No offense but this looks like you have no idea about the demands of competitive swimming. This is a default mobility routine for an average person. If you are not a swimmer you should work with one to understand the topic before making such video. No plantar flexion stretches for improving the kick. No breaststroker’s stretches. No chest press mobility for butterfliers. Internal shoulder rotation (which is often decreased in pro swimmers)? Also no. It doesn’t even have a good lat/teres stretch the muscles that get extremely tight and painful with big volumes of swim training without proper stretching… Sorry mate, but I gotta downvote this.

  • Dear Erin, I did this practice just before a swimming practice it gave my swimming a great feeling of smoothness and relaxation. Thank you.

  • Thank you very much. I haven’t sleeping well due to back pain, but after stretching with this video I think that I’ll get better sleep. More swimming ��‍♂️ now! Hehehe Also, would you recommend any stretching before going to bed?

  • Wow! To think I nearly skipped this one because I’m not a swimmer!! Perfect for office workers with tight hips from sitting and tight shoulders from hunched over a desk (ie me!!!). I think this might be a lovely evening class as well…perfect wind down before bed. Thank you, Erin.

  • How about Brazilian Jiu Jitsu. We always suffer from tight shoulers chest, but also would greatly benefit from better middle splits flexibility.