Stretching and mobility is a component of fitness that is regularly overlooked, but can play a critical role in recovery and overall performance. Stretching is great for your joints mobility, flexibility, fighting stress, and having a good night’s sleep.

Related: What Happens To Your Body When You Swim

Here are 34 stretches in pictures with the main muscle being activated highlighted.

Related: Why You Should Dynamic Warm-up Before You Swim

1. Camel Pose

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Muscles involved: Rectus Abdominus and External Obliques.

2. Wide Forward Fold

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Muscles involved: Adductors.

3. Frog Pose

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Muscles involved: Adductors.

4. Wide Side Lunge Pose

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Muscles involved: Adductors.

5. Butterfly Stretch

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Muscles involved: Adductors.

6. Forearm Extensor Stretch

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Muscles involved: Forearm Extensor.

7. Lateral Side Flexion of the Neck

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Muscles involved: Sternocleidomastoid “SCM”.

8. Neck Rotation Stretch

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Muscles involved: Sternocleidomastoid “SCM”.

9. Neck Extension Stretch

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Muscles involved: Sternocleidomastoid “SCM”.

Related: 15 Low Impact Dryland Exercises for Swimmers

10. Lateral Side Flexion of the Neck with Hand Assistance

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Muscles involved: Sternocleidomastoid “SCM” and Upper Trapezius.

11. Half Kneeling Quad / Hip Flexor Stretch

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Muscles involved: Psoas and Quadracep.

12. Forearm Extensor Stretch

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Muscles involved: Forearm Extensor.

Related: 10 Swiss Ball Dryland Exercises for Swimmers

13. Lateral Shoulder Stretch

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Muscles involved: Side Deltoid.

14. Standing Assisted Neck Flexion Stretch

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Muscles involved: Trapezius Muscle.

15. Lat Stretch with Spinal Traction

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Muscles involved: Latissimus Dorsi.

16. Lat Stretch at the Wall

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Muscles involved: Latissimus Dorsi.

17. Child’s Pose

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Muscles involved: Latissimus Dorsi.

18. Standing Calf Stretch

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Muscles involved: Soleus and Gastrocnemius.

Related: 5 Resistance Band Dryland Exercises for Swimmers

19. Front Split

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Muscles involved: Psoas and Hamstring.

20. Seated Forward Fold / Seated Toe Touch

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Muscles involved: Hamstrings and Calfs.

21. Single Leg Forward Bend

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Muscles involved: Hamstrings.

22. Deep Squat

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Muscles involved: Glutes.

23. Seated Half King Pigeon Pose

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Muscles involved: Glutes.

24. Standing Calf Stretch at the Wall

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Muscles involved: Soleus and Gastrocnemius.

25. Lateral Flexion at the Wall

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Muscles involved: External Obliques.

26. Supine Twist

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Muscles involved: Glutes and External Obliques.

27. Lateral Flexion with a Dowel

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Muscles involved: External Obliques and Latissimus Dorsi.

28. Triangle Pose

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Muscles involved: External Obliques.

29. Chest Stretch at the Wall

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Muscles involved: Pectorals.

30. Assisted Chest Stretch

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Muscles involved: Chest and Latissimus Dorsi.

31. Seated Half Pigeon Variation

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Muscles involved: Anterior Tibialis.

32. Supine Shoulder External Rotation Stretch

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Muscles involved: Subscapularis.

33. Down Dog Variation at the Wall

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Muscles involved: Pectorals and Latissimus Dorsi.

34. Assisted Chest Stretch Variation

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Muscles involved: Pectorals.

Related: 10 Steps to Swimming Smarter Freestyle

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9 thoughts on “34 Stretches To Stay Young and Healthy (With Pictures)

  1. Thanks for info. Great pics – I need to warm up more to lessen/prevent injuries. Maintenance is always cheaper than repair – an old real estate term.

  2. Excellent. Several I currently have in my daily routine but it’s so good to see the pics that go with each position . Thank you.

    1. 18 focuses dominantly on the Soleus muscles in both calves at the same time, but still hits the big Gastrocnemius muscle in both legs. 24 isolates the Gastrocnemius and you can control the stretch by placing as much or as little leverage on the muscle by ankle flexion. The Gastrocnemius is probably the most stubborn muscle in the body because we’ve been walking up right and using them for thousands, maybe millions, of years, not sure. But this fact makes it a pretty good conceptual idea to stretch the Gastrocnemius from as many different angles as possible. I always have my clients do an extra 4th set of 15 reps on calf presses because it takes more to break down the calf than other muscles that are more dormant throughout the day

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