A proper stretching routine is crucial before diving into the pool for a race. It can also alleviate a lot of stress knowing that your body is at its most flexible state before a race. Start with gentle, dynamic movements to warm up the body. Perform 10-15 seconds of each stretch:
1. Arm Circles: Extend your arms and rotate them forward and backward to loosen shoulder joints.
2. Neck Tilt: Gently tilt your head from side to side, stretching neck muscles.
3. Trunk Twists: Rotate your torso side to side, engaging your core.
4. Quad Stretch: Bend one knee, bringing your heel towards your glutes, and hold for a few seconds.
5. Hamstring Stretch: Extend one leg forward, bend at the waist, and reach for your toes.
6. Calf Raises: Rise onto your toes, then lower your heels to stretch calf muscles.
Complete with deep, focused breathing to center yourself and prepare for a successful race.
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