Moneycontrol News | May 13, 2024 | Images: Canva
Plank Variations: Planks are excellent for building core strength, crucial for stabilising the entire body during swimming. Incorporate variations such as side planks and plank rotations to target different muscle groups and improve overall stability
Aim to hold each plank for 30 seconds to a minute, gradually increasing the duration as your strength improves
Resistance Band Exercises: Perform exercises such as band pull-aparts, lateral walks, and external rotations to target the shoulders, hips, and rotator cuff muscles
These exercises help to correct imbalances and enhance joint stability, essential for maintaining proper swimming form
Single-Leg Exercises: These exercises, like lunges, step-ups, and single-leg deadlifts, are effective for improving balance and stability, particularly in the hips and knees
These exercises strengthen stabilising muscles and reduce risk of injury during swimming. Start with bodyweight movements and progress to weights for added resistance
Yoga and Pilates: Incorporate poses and exercises that target the core, hips, and shoulders, such as downward-facing dog, warrior poses, and Pilates leg circles
These practices not only enhance stability but also promote flexibility and range of motion, essential for efficient swimming technique
Balance Training: Balance training exercises challenge the body to stabilise itself, improving joint proprioception and coordination
Exercises like single-leg balance, stability ball exercises, and bosu ball squats enhance overall stability and control. Maintaining proper form and gradually increase the difficulty as your balance improves
Dynamic Stretching: It helps to increase blood flow to the muscles and improve joint mobility. Movements such as arm circles, leg swings, and torso twists prepare the body for activity and reduce the risk of injury
Foam Rolling and Mobility Work: Spend time foam rolling major muscle groups, such as the shoulders, hips, and legs, to alleviate tightness and improve range of motion
Incorporate mobility drills such as shoulder dislocations, hip openers, and thoracic spine rotations to further enhance joint mobility and stability