02 Mar Exercises in stretching muscles during swimming to increase the flexibility!
Swimmers need flexible ankles that allow their feet to flex more. Swimmer’s ankle flexibility is often overlooked, which is not recommended. Strong ankles help swimmers perform better kicks. It also provides great support at the time of kicking and helps prevent foot injuries. Swimmers must also focus on the flexibility of their ankles and body.
In today’s article, we will guide you through some of the muscle stretching exercises in swimming to increase the best flexibility for the ankle and body of the swimmer.
The importance of flexible ankle
A flexible ankle is important for swimmers as it contributes to the perfect kick. At the same time it also has a number of effects as follows:
– Reduce traction on ankles
– Improve water balance
– Improved ankle movement through a greater range of motion
– Allows more force to be exerted than exerted through the lower extremities
– Reduce tension and pain in limbs
– Protect ligaments and tendons in and around the ankle
– Help swimmers feel better of water
The harm of less flexible ankles
What are the effects of an inflexible ankle? They have physical effects on the body that can cause considerable injury and pain. For young swimmers, this can affect their swimming career.
The dangers of an inflexible swimmer’s ankle include a poor range of motion, loss of exercise balance, and trauma. If the swimmer has poor ankle mobility, he or she is at a higher risk of ankle, knee, and hip injury.
Exercises to increase flexibility for the ankle
The best way to improve your ankle flexibility is swimming stretches, toe stretches. Here are three simple ankle stretching exercises with resistance bands.
1. Plantar Flexion
– Sit on the floor with your right leg open. Wrap one end of the resistance wire with your right foot and hold the other end in your hand. Keep your toes bent
– Slowly press your feet forward, straighten your toes according to the pull of the resistance wire, then return to the starting position.
– Do 20 repeats, then repeat on the left side.
2. Dorsi Flexion
– Use a resistance cord and sit on the floor in front of a stationary object (like a table leg). Attach one end of the resistance cord to the fixed object, then loop it over your right toes.
– Start with your feet angled with your toes facing forward, then slowly pull your feet toward your knees.
– Do it 20 times and then repeat on the left side.
3. Lying prone quadriceps
– Lie on your stomach and loop the resistance wire around the upper part of your right foot. Use your right hand to stretch the tension wire.
– Keep your left leg straight, bend your right knee. Pull the wire to bring your right leg toward your buttocks until you feel the muscle tension, keeping your hips pressed to the floor.
– Repeat 20 times, then repeat on the left side.
Stretching muscles exercise in swimming increase flexibility for the body
Swimming performance can be significantly improved if you practice stretching exercises in swimming. The best swimmers incorporate flexible body training into their training regimen for two main reasons. First, when muscles are stretched, individual muscle fibers also elongate. The swimmer’s exercise will help deal with muscle contractions.
However, care should be taken to avoid excessive stretching that leads to Hypermobility syndrome. Muscle stretching should apply to the pectoral muscles, the neck muscles. A more elongated muscle fiber can exert more force when it contracts. Therefore, flexible body training increases muscle capacity to help you swim easier and faster.
In conclusion, if you want stronger kicks, start by stretching your muscles in swimming: your ankles and body flex by practicing your ankle stretches every day. As such, you will see your kicks improve immediately.