Contributor – David Deppeler PT, DSc, OCS, FAAOMPT
Exercise Photo Credit – MedBridge

Stretching

After swimming, your muscles are warm. This is your opportunity to get that last bit of goodness from your time in the water. Take a few minutes to stretch your latissimus, shoulders, chest, hamstrings, and trunk rotators. Hold each position for 5 breath cycles and repeat twice.

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Exercise_LatDorsiWallStretch

Setup
Begin in a standing upright position, facing a wall.

Movement
Lift one arm straight overhead and rest it on the wall with your thumb pointing out. Rotate your body away from your arm, leaning into the wall and hold

Tip
Make sure to keep your movements smooth and controlled.

Exercise_ChestBicepStretch

Setup
Begin in a standing upright position.

Movement
Clasp your hands behind your back and straighten your arms, then slowly raise them toward the ceiling. Hold when you feel a stretch in your chest and the front of your arms.

Tip
Make sure to keep your back straight during the exercise.

Exercise_SAPecStretch

Setup
Begin standing upright position facing a wall.

Movement
Place one arm out and diagonally up against the wall, then gently rotate your body away from your arm until you feel a gentle stretch in your chest, and hold.

Tip
Make sure not to shrug your shoulders and try not to arch your back during the exercise.

Exercise_StandingHamstringStretch

Setup
Begin standing with your feet shoulder width apart.

Movement
Exhale and bend forward, lowering your hands toward the floor, bending at your hips and keeping your knees slightly bent. You should feel a stretch in the back of your upper legs.

Tip
Make sure to keep your back relaxed and do not move through pain.

Exercise_StandingLungeRotation

Setup
Begin in a standing upright position with your feet shoulder width apart and hands resting on your waist.

Movement
Step forward with one leg, lowering your body into a lunge position, and rotate your torso to the side, then carefully return to the starting position.

Tip
Make sure not to let your knees collapse inward during the exercise.


Hydration

You will most likely lose more water than you imagine. Plan to hydrate with your favorite (smart-hydration) beverage after a swim. The sooner the better.


Eating

Feel free to eat something solid as soon as you’re ready. This is a good time to get some protein in our system. Your body will know what do with it (think muscles).