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”.

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.

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.

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.

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Related: 10 Steps to Swimming Smarter Freestyle

Happy swimming!

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8 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.

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