Dynamic warm-up for swimmers (knee to chest)

Today I'm going to describe another dynamic stretching exercise, which is called knee to chest, thar is great for a swimmer's dynamic warm-up. Knee to chest warms up and builds dynamic flexibility in the hamstrings and lower back. It also challenges balance and core stability.

Procedure

1. From a standing position, lift tha right knee and pull it to the chest. Simultaneously raise yourself up on the toes of your left foot.
2. Hold this position for a count of two before returning to the standing position.
3. Pull the left knee to your chest while rising up on your right foot.
4. Continue alternating right and left sides until you perform 10 to 12 repetitions on each side.

Dynamic warm-up (caterpillar progression)

Today I'm going to show you a video of a dynamic stretching exercise, called ''caterpillar'', which is great for warming up the body. This exercise improves the dynamic flexibility of the shoulders, upper back, core, hamstrings, and lower legs, and it also helps keepin the body temperature elevated.