Flexibility is a very important aspect of swimming and one of the most undervalued.
There is no hiding it if you want to do effective underwater kicks.
The position you need to maintain during dolphin kicks is not possible without good flexibility.
We will go over some exercises you can do to gain flexibility over time.
Before we go to the exercises, I will tell you that the goal is to form a habit you can
do after every swim session you have.
It is better to stretch after swimming or doing a workout because your muscles, ligaments
and joints are still warm and you will have a better range of motion without getting hurt.
After a few months you should be spending around 30 minutes stretching if you really
want to get the best out of this practice.
However, if you are just starting to form the habit start holding each position for
15 seconds and each week start adding 2 or 3 seconds until you can hold each stretch
for around a minute.
Every stretch is static, you only move slowly to increase the resistance.
Don't do this.
Remember to be patient and persistent.
You will see the results slowly but I will tell you they are worth it.
Let us begin.
Let's start from the top of the streamline.
The hands and forearms.
Pull your hand gently grabbing your fingers with your other hand.
Do that for each hand and then change directions.
Now pull your fingers forward.
For some exercises like the next one you will need a stretch band.
If you don't have one yet you can skip this for now.
Put the stretch band around your triceps and your hand on the ground.
Your biceps should be pointing to the opposite side of the stretch band.
Let it stretch your elbow.
If there is any pain stop immediately.
Do that with both arms.
The shoulders are a complex set of muscles.
So there are many ways to stretch them.
To focus on improving your streamline, do these ones for now.
Grab your elbow behind your head and pull it towards the inside.
Try to relax the shoulder being stretched.
Now with the help of a pole lean your back on it and wrap your arm around it.
As you get more flexible you can bring your whole body closer to the pole.
You will feel how your shoulders stretch in a very similar position to the streamline.
Do that for a few seconds with each arm and then with both at the same time.
Again, if you have a stretch band, you can do these next two exercises.
Tie the band high and put it around your triceps.
Walk away slowly to get more resistance and let the band pull your arm back.
Now tie the band lower, at chest height.
Put the band around the triceps again and facing the wall, put your hand behind your
back.
Very gently pull back relaxing your shoulder.
This is a very vulnerable position for your shoulder, so be very careful.
Let's move down to your core area.
From a push up position bring your hips down to the floor.
Put your ankles on plantar flexion.
As you get better at this, bring your hands closer towards your hips and look up high.
Now sit with your legs straight and again put your ankles in plantar flexion.
Now slowly bring your torso towards the floor.
As you get more flexible grab your feet and pull your torso towards them with your arms.
We will continue with the hip flexor muscles.
Put both hands on the floor, one leg back with the knee on the floor and move your other
leg up to shoulder height.
Now bring your hips down to the floor and as you get more flexible bring also your torso
close to the floor.
You can also reach back and grab your foot and bring it close to your body.
This will help you stretch the muscles of the front part of your legs.
To stretch the muscles in the back of your legs, the hamstrings, stand up, cross your
legs and try to touch your toes.
Finally to stretch the ankles and knees sit on top of your feet.
If you want more pressure lean back with your hands on the floor.
The next stage is to put your elbows on the floor.
Then, if you are really flexible put your back on the floor and your arms back.
This stretch is probably one of the most important for dolphin kicks, since you need to have
your ankles in plantar flexion at all times.
The next video will be a about core exercises to improve the strength of your dolphin kicks,
so make sure to subscribe to this channel so you don't miss it.
If you want to understand why flexibility is important for underwater kicks make sure
to check this video out.
See you next time!
Swim fast!
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