Flexibility for swimmers

Muscular functions is based on a a balance between strength and flexibility. Muscular strength is important, but the ability to produce force through a full range of motion is what allows you to become truly proficient in the water. You ask your body to do some pretty amazing things in the pool. Flexibility training is just as important to your performance as strenth training. Not many people think of stretching as training, but that's how you need to approach it. If you make stretching an integral part of your overall training program, you will start to see results in your performance. In addition to improving performance, adequate flexibility can prevent injuries throughout the body. 

 



Types of flexibility

Flexibility relates to the elasticity of the joints and other structures that surround the joints. Two kinds of flexibility are important to swimmers: 

•  Static flexibility is the range of motion measured in a joint while maintaining a stationary position. Most athletes are familiar with static stretching, which typically involves stretching a muscle or muscle group and holding that position for 20 to 30 seconds.
• Dymanic flexibility is flexibility with movement and can be thought of as the range of motion that's available to you while you are actually swimming. 

While it might seem that dynamic flexibility is the more important component, regular static stretching is also a necessary first step toward developing great dynamic flexibility and improving your swimming performance.

Benefits of flexibility

Why should you make static stretching a part of your training plan?

• Stretching can maintain or increase joint range of motion, allowing for longer and more efficient strokes.
• Stretching improves a muscle's ability to generate force and allows for greater force production through a full range of motion.
• Stretching improves circulation to your muscles.
• Stretching improves posture both in and out of the water.
• Regular stretching can help you overcome some of the bad habits you engage in throughout the day (e.g. sitting for long periods)
• Stretching promotes relaxation.

Stretching guidelines

The following are a few guidelines principles that relate to flexibility training:

• You should stretch at the end of your practice, not before.
• Perform each stretch two or three times and hold each stretch for 20 to 30 sec.
• Make stretching a regular part of your routine.
• Stretch both sides of your body.
• Stretch within your limits.
• Stretching should never be painful.