Just like in any other exercise routine, stretching after doing intense laps in the pool is considered very important.
Stretching eases muscles that have become hard and tense during workout. This in turn decreases risks of getting cramps and muscle injury, while it increases your flexibility. There are many ways to do stretch after a pool workout, and here are some of them:
Do bubbles
Before doing the actual stretches, it is good to start by bringing your breathing, heart rate, and blood flow back to normal. Take a deep breath. Dip underwater and blow out all your air before resurfacing. Repeat this 9 more times.
Do minor stretches while still inside the pool to target your arms and shoulders
Stand straight and stretch both your arms above your head, with your fingertips reaching towards the sky.
Your head should be between your arms. Let your biceps, or upper arms, push in on your ears. Hold for 30 seconds before letting your arms fall and relax at the sides.
Next, go to the wall at the shallow end of the pool. Place your right hand on the pool edge and stand away from the wall until your right arm straightens.
Keep your elbows straight but not locked. Your feet should be together. Push your hips away from the wall. Lift your left arm up and stretch it with the palm facing down over your head. Extend until you feel your left side stretch.
Hold this for 30 seconds. Slowly bring your left arm to your side. Repeat on the other side. Place one arm behind your lower back and the other behind your shoulder.
Slowly try to make the fingertips of both your hands reach towards the middle of your shoulder blades. Hold this for 30 seconds before switching sides.
Bend your left arm so that your fingers graze the back of your left shoulder. Raise your right arm over your head and grasp the bent elbow of the left.
Pull the left elbow against your head and push it down. Hold for 30 seconds. Repeat on the other side.
Do more stretches when you get out of the pool to target your thighs and legs
Face a wall and pull put one foot against it, making sure that your leg is stretched well enough away from the wall.
Once you feel a good stretch, hold this position for 30 seconds before switching foot. Hold the ankle of your right foot behind your back with your right hand.
Pull your foot up to your buttocks until you feel a good stretch. Hold this for 30 seconds before once again switching the foot.
Stand up straight. Cross the ankle of your right foot over the left one. Adjust your stance so you are more stable. Bend forward from the hips, making sure you go as low as you can go. Hold this for 30 seconds before straightening back up. Switch ankles so that the left one is now crossed over the right one. Repeat.
Lastly, here are some other pointers when doing stretches
Do all the routines mentioned above. It is important to stretch all major muscle groups. Avoid bouncing and make sure you hold each stretch for 20-30 seconds.
Repeat each stretch at least 5 times. When you feel pain, it means you are overdoing it. Stop, or else you might tear a muscle.
Remember that when doing stretches, you need to keep yourself hydrated. If you feel dehydrated, drink plenty of fluids before proceeding to perform the stretches.
Don’t forget to breathe slowly and evenly in order to efficiently deliver oxygen to your muscles. Most importantly, relax.
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