Exercises in a standing position for swimmers

 

  1. Rotate arms in a fully extended position - 360° together in a forward rotation -  10 rotations

 

  1. Rotate arms in a fully extended position - 360° together in a backward rotation -  10 rotations

 

  1. Rotate arms in a fully extended position - 360° together in opposite directions -  10 rotations

 

  1. Rotate arms in the front to cross over one another, then reverse rotation -  10 rotations

 

  1. Hug alternate leg to chest -  5 times with each leg

 

  1. Stand with arms fully extended above your head, clasp hands, raise up on your toes, hold, then lower -  10 repeats

 

  1. Bend upper torso and reach down to touch your toes, try to keep legs straight -  5 repeats

 

  1. Bend upper torso and grab legs, slide hands down your legs and try to hold your ankles -  5 repeats

 

  1. Bend upper torso and reach down to touch the floor between your feet with your palms -  5 repeats

 

  1. Bend knees to crouch position, hands on your hips, hold briefly - 5 repeats

 

  1. Stand with legs slightly apart, bend upper torso so that arms are dangling to the floor between your legs. Swing arms to the side until arms are horizontal, then to opposite side -  5 repeats

 

  1. Stand against a wall sideways on, slide hand up the wall until fully extended, then jump up to touch the wall in as high a position as possible, repeat on opposite side - 5 times each side

 

  1. From standing position slide hand down your side, bending to the side, then opposite hand and side, hold position briefly - 5 times each side

 

  1. From a standing position, slide hand over shoulder and reach down your back, with other hand press the elbow to push the hand lower down your back, briefly hold. Repeat with opposite hand -  5 times each hand

 

  1. As 13 and 14 but push hand out over opposite shoulder, instead of down your back, repeat with opposite hand - 5 times each hand

 

 

Try to do these exercises at least 5 times a week.   DO NOT ATTEMPT DIRECTLY AFTER MEALS.  These exercises will increase your flexibility – a necessary trait for swimmers.