Swimming Routine (30min)
Glide & Restore: Your Post-Swim Chill!
When:
Complete this stretching routine within an hour after your swim, once your heart rate has returned to a resting state.
Length:
30min, 14 stretches x 2 rounds. Hold each stretch for 30-60 seconds.
Release tight hip flexors with this kneeling stretch. Kneel, front foot flat, squeeze glutes, and gently lean hips forward for a deep, effective stretch.
Release tight hip flexors with this kneeling stretch. Kneel, front foot flat, squeeze glutes, and gently lean hips forward for a deep, effective stretch.
Kneeling Hip Flexor Stretch: Deep Stretch Guide
Release tight hip flexors with this kneeling stretch. Kneel, front foot flat, squeeze glutes, and gently lean hips forward for a deep, effective stretch.
Lean to the side, away from the leg which is being stretched. Lean further forward, hold for longer, squeeze the glute of the back leg.
Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.
Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.
Overhead Triceps Stretch: Improve Arm Flexibility Now
Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.
Increase the pull, hold for longer
Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).
Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).
Cat Cow Stretch Guide: Improve Spinal Mobility
Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).
Move slowly and deliberately, increase the range of motion
Grab the back of a chair or a rail with both hands. Lean forward until your upper body and arms are in line with the floor. Now pull your hips backwards and push your upper body towards the ground.
Grab the back of a chair or a rail with both hands. Lean forward until your upper body and arms are in line with the floor. Now pull your hips backwards and push your upper body towards the ground.
Chair/ Rail Stretch for Upper Back
Grab the back of a chair or a rail with both hands. Lean forward until your upper body and arms are in line with the floor. Now pull your hips backwards and push your upper body towards the ground.
Further press your body towards the ground. Slightly twist your hips away from the chair.
Lock your hands behind your back. Try to straighten your hands to engage your shoulders.
Lock your hands behind your back. Try to straighten your hands to engage your shoulders.
Locked Hands for Shoulder Stretch
Lock your hands behind your back. Try to straighten your hands to engage your shoulders.
Move your hands upwards. Lean your upper body forward (parallel to the ground) and move your hands further into the stretch.
Stand shoulder width and bend backwards. You can either extend your arms up or place them at the back of your hips to stabilize yourself.
Stand shoulder width and bend backwards. You can either extend your arms up or place them at the back of your hips to stabilize yourself.
Standing Back Bend: Improve Abs & Spinal Mobility
Stand shoulder width and bend backwards. You can either extend your arms up or place them at the back of your hips to stabilize yourself.
Lean further back.
Improve spinal and hip flexibility with this seated twist. Sit, bend one knee, place foot outside opposite thigh, and gently twist your torso using your elbow.
Improve spinal and hip flexibility with this seated twist. Sit, bend one knee, place foot outside opposite thigh, and gently twist your torso using your elbow.
Seated Spinal Twist: Relieve Back Pain & Stiffness
Improve spinal and hip flexibility with this seated twist. Sit, bend one knee, place foot outside opposite thigh, and gently twist your torso using your elbow.
Increase the twist, hold for longer
Enhance upper back and shoulder flexibility with the 'thread the needle' stretch. On hands and knees, slide one arm under to rotate your torso and shoulder.
Enhance upper back and shoulder flexibility with the 'thread the needle' stretch. On hands and knees, slide one arm under to rotate your torso and shoulder.
Thread the Needle Stretch: Improve Mobility Guide
Enhance upper back and shoulder flexibility with the 'thread the needle' stretch. On hands and knees, slide one arm under to rotate your torso and shoulder.
Reach further, rotate more
Reach one arm across your body. Use your other hand to gently pull it closer to your chest. Try this shoulder stretch now for fast relief and better mobility.
Reach one arm across your body. Use your other hand to gently pull it closer to your chest. Try this shoulder stretch now for fast relief and better mobility.
Cross-Body Shoulder Stretch: Improve Flexibility Now
Reach one arm across your body. Use your other hand to gently pull it closer to your chest. Try this shoulder stretch now for fast relief and better mobility.
Increase the pull, hold for longer
Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows.
Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows.
Butterfly Stretch: Improve Inner Thigh Flexibility
Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows.
Increase the pressure, hold for longer
Lie on your belly, face down. Push your upper body of the ground.
Lie on your belly, face down. Push your upper body of the ground.
Cobra for Abs
Lie on your belly, face down. Push your upper body of the ground.
Breath deeply to further stretch your abs, lift your head back, hold for longer
Stand in a doorway or wall. Place your forearms on the door frame at shoulder height, elbows bent at 90 degrees. Lean forward until you feel a stretch in your chest.
Stand in a doorway or wall. Place your forearms on the door frame at shoulder height, elbows bent at 90 degrees. Lean forward until you feel a stretch in your chest.
How to Do the Doorway Chest Stretch Guide
Stand in a doorway or wall. Place your forearms on the door frame at shoulder height, elbows bent at 90 degrees. Lean forward until you feel a stretch in your chest.
Increase the lean, hold for longer, vary arm position (higher or lower)
Stand with feet hip-width apart. Reach one arm overhead and bend your torso to the opposite side, keeping your arm straight.
Stand with feet hip-width apart. Reach one arm overhead and bend your torso to the opposite side, keeping your arm straight.
Standing Side Bend (with Arm Overhead)
Stand with feet hip-width apart. Reach one arm overhead and bend your torso to the opposite side, keeping your arm straight.
Increase the side bend, hold for longer
Start in a tabletop position. Bring your right knee forward and place it behind your right wrist, with your right ankle near your left hip. Extend your left leg straight back. Find the exact position which stretches your glutes.
Start in a tabletop position. Bring your right knee forward and place it behind your right wrist, with your right ankle near your left hip. Extend your left leg straight back. Find the exact position which stretches your glutes.
Pigeon Pose for Glutes
Start in a tabletop position. Bring your right knee forward and place it behind your right wrist, with your right ankle near your left hip. Extend your left leg straight back. Find the exact position which stretches your glutes.
Lower chest towards floor, hold for longer
Disclaimer: Read the full disclaimer here before doing any exercises. The information provided in this FAQ is for general knowledge and informational purposes only, and does not constitute medical advice. Always consult with a qualified healthcare professional before beginning any new fitness or stretching program, especially if you have pre-existing health conditions or injuries. Listen to your body and stop if you feel pain.