This warm up is very extensive. You probably don’t need to warm up this
much before every practice but you can pick different exercises every time and that way it doesn’t become so monotonous. To start we will do circles with our head
to warm up the neck muscles. Now grab a towel. Hold it with both hands and bring it up and behind you. Do that 10 times. Then do circles with the towel. 10 on each direction. To continue warming up the shoulders and the back muscles; lay face down and lift your arms up in a super man position. Them extend your arms to form a Y position and do the same, then to the side and lift them up and down again. Then put them next to your hips and do the same. Now do as if you were doing snow angels but face down and without the hands touching the floor. Do each movement 10 times. To warm up the scapular muscles that maintain your shoulder in place do this. Keep one hand on the floor and with your knees on the floor too, move your torso up and down using the muscles surrounding the shoulder blade. do that 10 times for each arm. Oh and please ignore that giant bird, it just wanted to say hi and swim a little bit. Now we will do this movement to warm up and stretch dynamically many muscles. Put a foot in front and a hand besides it. You can put your other knee on the floor to stretch the hip flexor. Then extend the other arm to the sky and bring it back down. Do that 10 times on each side. To warm up the core from all sides get on
a push up position and touch one shoulder with the opposite hand for a second and alternate. Make sure to tighten your entire core for
stability. Then stand up and move your torso side to side. Now we will warm up the hip flexors and abductors with these two movements. You can hold on to something for stability. Kick back and forth 10 times with each leg then do it from side to side. To warm up and stretch the glutes grab your knees alternating each leg. To warm up the legs and knees do 5 to 10 squats, 5 to 10 lounges, and 5 to 10 side squats. Finally to feel like a true swimmers do arm circles forwards and backwards. And now you are ready for any swim practice! If you want to watch one of our free swim
workouts click on this playlist and pick the stroke that you want to swim. see you there!