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.

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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


Muscles involved: Rectus Abdominus and External Obliques.

2. Wide Forward Fold


Muscles involved: Adductors.

3. Frog Pose


Muscles involved: Adductors.

4. Wide Side Lunge Pose


Muscles involved: Adductors.

5. Butterfly Stretch


Muscles involved: Adductors.

6. Forearm Extensor Stretch


Muscles involved: Forearm Extensor.

7. Lateral Side Flexion of the Neck


Muscles involved: Sternocleidomastoid “SCM”.

8. Neck Rotation Stretch


Muscles involved: Sternocleidomastoid “SCM”.

9. Neck Extension Stretch


Muscles involved: Sternocleidomastoid “SCM”.

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10. Lateral Side Flexion of the Neck with Hand Assistance


Muscles involved: Sternocleidomastoid “SCM” and Upper Trapezius.

11. Half Kneeling Quad / Hip Flexor Stretch


Muscles involved: Psoas and Quadracep.

12. Forearm Extensor Stretch


Muscles involved: Forearm Extensor.

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13. Lateral Shoulder Stretch


Muscles involved: Side Deltoid.

14. Standing Assisted Neck Flexion Stretch


Muscles involved: Trapezius Muscle.

15. Lat Stretch with Spinal Traction


Muscles involved: Latissimus Dorsi.

16. Lat Stretch at the Wall


Muscles involved: Latissimus Dorsi.

17. Child’s Pose


Muscles involved: Latissimus Dorsi.

18. Standing Calf Stretch


Muscles involved: Soleus and Gastrocnemius.

Related: 5 Resistance Band Dryland Exercises for Swimmers

19. Front Split


Muscles involved: Psoas and Hamstring.

20. Seated Forward Fold / Seated Toe Touch


Muscles involved: Hamstrings and Calfs.

21. Single Leg Forward Bend


Muscles involved: Hamstrings.

22. Deep Squat


Muscles involved: Glutes.

23. Seated Half King Pigeon Pose


Muscles involved: Glutes.

24. Standing Calf Stretch at the Wall


Muscles involved: Soleus and Gastrocnemius.

25. Lateral Flexion at the Wall


Muscles involved: External Obliques.

26. Supine Twist


Muscles involved: Glutes and External Obliques.

27. Lateral Flexion with a Dowel


Muscles involved: External Obliques and Latissimus Dorsi.

28. Triangle Pose


Muscles involved: External Obliques.

29. Chest Stretch at the Wall


Muscles involved: Pectorals.

30. Assisted Chest Stretch


Muscles involved: Chest and Latissimus Dorsi.

31. Seated Half Pigeon Variation


Muscles involved: Anterior Tibialis.

32. Supine Shoulder External Rotation Stretch


Muscles involved: Subscapularis.

33. Down Dog Variation at the Wall


Muscles involved: Pectorals and Latissimus Dorsi.

34. Assisted Chest Stretch Variation


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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