Learn to Swim Ambassador, Adam Knight shares his top pre-pool stretches which will leave you energized for your session

Before your next swim, take some time to try out these important stretches… you will not regret it! They are great for warm-ups to wake up those muscles and get the blood pumping. These stretches have been specially selected by our very own Learn to Swim Ambassador, Adam Knight aka @angelswimslondon. 

Each stretch is designed to increase flexibility and mobility in your shoulders, hips and legs all of which are crucial for your swim session.

CHEST AND BACK

Begin with your arms stretches out across your body

Slowly cross your arms over your chest until you feel the stretch

Return to original position and change your arms so the top arm is now underneath the cross

Repeat 10 times (5 times on each arm)

TRICEPS

Take one arm and fold towards your back.

Bring other arm across to touch opposite elbow to help intensify the stretch

Hold for 10 seconds

Change arms and repeat stretch

Repeat 4 times (twice on each arm)

OBLIQUES

Begin with both arms above your head interlocking your fingers

Slowly lean over to one side until you feel the stretch on the side of your upper torso.

Hold stretch for 10 seconds

Return to neutral position with arms still above your head

Slowly lean over to the other side and repeat stretch

Hold for 10 seconds

Return to neutral

Repeat 4 times (twice on each side)

ROTATION

Begin with legs shoulder width apart, both arms folded up with one arm in a fiest and the other cupping it with an open palm

Keep your legs and arms locked into position as you slowly rotate 180 degrees so that your right shoulder is parallel to the right heel (if you cannot rotate this far, go as far as you can feel a stretch but still feel comfortable).

Return to facing the front and repeat and rotate to the other side.

Repeat 4 times (twice on each side)

LATS & UPPER BACK

Find some steps that are empty and slowly lower yourself down the steps until your arms are at a height which is parallel to your chest

On the step, arch your back so that your head is facing down above the water with your arms straight and holding onto the bar

You should feel your upper back beginning to stretch. Hold for 10 seconds

Repeat 4 times