Reaching-up Shoulder Stretch
Place one hand behind your back and then reach up between your
shoulder blades.
Tricep Stretch
- Standing or sitting raise your right hand up over your head.
- Bend the right elbow and grasp the right elbow with your left hand.
- Pull your right elbow to the left overhead.
- Hold this position for 30 seconds.
- Repeat on the other side.
Posterior Shoulder Stretch
- Stand or sit with chest up and head in neutral position.
- Bring your right elbow up and pull it over to the left at shoulder
level with the left hand.
- Hold this position for 30 seconds.
- Repeat on the other side.
Arm-up Rotator Stretch
- Stand with your arm out and your forearm pointing upwards at 90
degrees.
- Place a broom stick in your hand and behind your elbow.
- With your other hand pull the bottom of the broom stick forward.
- Repeat this on the left.
Single Heel-drop Calf Stretch
- Stand on a raised object or step.
- Put the ball of one foot on the edge of the step and keep your leg straight.
- Let your heel drop towards the ground.
- Repeat this on the left.
Pectoralis Muscle Stretch
- Stand with your right side facing a wall or door frame.
- Put your right hand up on the wall, thumb facing up, at shoulder level.
- Slowly rotate your trunk to the left until a stretch is felt.
- Hold this for 30 seconds.
- Repeat this on the left.
National Swimming Club (NSC)
