Yoga for Swimmers: Increasing Flexibility and Range of Motion

Lately I have been asked some basic questions about yoga and stretching, not just by swimmers but by athletes of a variety of sports.  Why should I stretch?  I heard that static stretching isn’t good.  Is stretching considered yoga?  

Professional swimmers and athletes already know the importance of stretching, and they do it because they know it’s essential to keep their muscles and tendons healthy.  Really, I think all athletes have an idea of the importance of stretching in the same way we all know that we are supposed to eat at least three servings of vegetables every day, but we might not do it.   Why?  There are no reasons why - there are only excuses as to why not.  I’m going to bypass listing a variety of excuses and assume we can agree they are just that- excuses.  So, let’s get down to business.

I will begin by addressing the first two questions and one statement (at the top of this article) I hear a lot when I talk about yoga for athletes.   

Why should I stretch?

Stretching is good for the health of your muscles and tendons.

I heard that static stretching isn’t good.

Nonsense; there is absolutely a place for static stretching; it just might not be immediately before your event.  

Is stretching considered yoga? 

It doesn’t matter what you call it, just do it! 

As a coach I could get away with these answers but as a yoga instructor and writer of this article I will go into more detail about what specific exercises to do.  Although the following exercises will benefit anyone looking to gain strength and flexibility in the shoulders, back, hips, and ankles, I specifically chose these stretches for the benefit of swimmers as these areas are prominently used to power through the water. 

The really awesome thing about the three sets of exercises pictured below is that each one addresses the shoulders, hips, and ankles, as well as other muscles, all in the same stretch, how good is that!  These postures are designed for alignment, flexibility, and to increase range of motion which is important for balanced muscles and the prevention of injury in swimmers.   Practice each of the below poses for about one minute while staying focused on a slow, steady breathing pattern to allow for the greatest benefit.

                         Squat                                                                       Rotated Shoulder Stretch in Squat

The first exercise (above) is static stretching and is beneficial for gaining flexibility in the ankles, hips, back, shoulders, and neck.   Start in a squat position; do not slouch, instead keep an upright spinal position with your shoulders down and back.  Press your elbows into your thighs; you will feel your back and hips stretch.  If you cannot quite get your heels to the ground you can support them by placing a rolled up mat or towel underneath.  Next, with your arm on the inside of your knee, reach your hand out straight to the side. Lift your other arm so your fingers are pointing toward the sky, rotating your torso open; turn your neck to look up at your palm.  Switch to the other side after one minute.

Stacked Knees Shoulder Stretch

The second exercise (above) is also static stretching and is a hip and shoulder opener.  This is a tremendous stretch and the benefits are readily noticeable.  Begin by crossing one bent leg over the other so your knees are stacked on top of each other.  Both sit bones should be on the ground; your ankles should be flexed and out away from your hips.  If you cannot yet achieve this seated position you can sit your sit bones on a folded towel for elevation.  Once you have your legs in the proper position, lift one arm up next to your ear and bend your elbow so your palm is touching your upper back.  Bring your other arm out to the side, internally rotate your arm and bend your elbow so the back of your hand is reaching toward the middle of your back.  Join your fingertips together if you can reach or you can use a belt or strap as pictured above.  Keep an erect spine and prevent your neck and head from its tendency to come forward.  After about one minute of breathing in this position switch sides with your other leg and arm.

Dynamic Rolling Shoulder Stretch

The third and last set of exercises (above) is a dynamic stretch designed to increase flexibility and range of motion in the shoulders, and is done seated on your heels to stretch the ankles and thighs.  A strap or belt is needed for this exercise.  It may take a couple practices to get your hands in the correct position on your strap.  You want your hands to be wide enough apart on the strap so you can bring the strap overhead and then behind your back to your waist without bending your elbows or twisting your shoulders to the side.  Once you find the proper hand position on the strap, bring your arms straight out in front of you. On an inhale lift the strap above your head, exhale lower the strap behind your back to your waist, and then inhale lift the strap back above your head, exhale and lower the strap above your lap.  Continue with this pattern of slowly inhaling and exhaling moving the strap from in front to behind you and back with your arms straight and your shoulder bones plugged down and back (away from your ears.)  You may find after a few rounds that you will be able to move your hands closer together on the strap as your shoulder muscles loosen.  Practice this exercise for one to three minutes without pausing between inhales and exhales.

You will notice that with the recommended time for each posture that you can complete all three of these exercises in about 10 minutes.  That’s a small investment for the major benefit of flexibility and range of motion that these postures offer.  It’s never too late or too soon to make improvements to your workout routine- maybe even eat a vegetable or two while you’re at it!

More on Yoga at The Athlete Village

Yoga: Practical exercises for swimmers

More to Yoga: Dealing with Results

Is there a place for Yoga in Swimming?

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Gabrielle has been practicing yoga since 1999 and is a certified and registered yoga instructor with Yoga Alliance.  She is the owner and creator of Salty Dog Yoga (www.saltydogyoga.com) and the author of My Life List: Yoga Journal. To have Gabrielle lead your team in a yoga practice, contact info@saltydogyoga.com. Practice yoga with caution and awareness and seek advice from a certified instructor if you need guidance.