That looked like a great swim. It's about 2.4 miles. Now that you did so much swimming and you are all nice and warm in your shoulders and your back, we are going to do some swimming specific stretches. So we are going to start because you did so much free style, we are going to start by rotating the arms back. So we are going to do six times to the back. Good three, four, switch those muscles up, five and six and now six times to the other side. Just big soft round circles. Three more. Three, good, two, and one. Let's go into that those tricep stretches. So you place a palm of your hand on your back and if you pull straight back, we can work more in the triceps, right here which is a real big muscle mover when you are pulling in the water. You are pulling the water down and then if you pull more towards the middle end of your body, you work more in the rotator cuff.
So we are going to pull there and switch sides to make sure everything is nice and even. And then more towards the mid-line to get more in the shoulder muscles. Good, let's take it a big breath and reach behind you, interlace the fingers, good and interlace the finger's palms together and come up a little bit. We come up, we can stretch out the chest. The chest really does play an active role when you are swimming. So we are going to stretch out the chest and then bring the hands into the front and then interlace the fingers and we are going out on an exhale. Rounding the back, tucking the chin to the chest. Inhaling back. We are going to go out one more time. Hold and on an exhale, we are going to drop down because the hamstrings have to work as well when you are kicking. So we are going to come all the way down in a hand and hold it right there and we can run through these anywhere between three and five times holding the stretches anywhere between ten and thirty seconds before or after any swimming activity. Way to go, go ahead another mile.
One of the great things about being a multi-sport athlete is that you can work out with your friends and even if you are stretching, you can have a partner to stretch with. We are going to run through a few partner stretches right now, that are going to keep you flexible for your chosen sport. You can start out by criss-crossing your arms. Good and just both of you at the same time lean back. This is an overall great stretch for the shoulders, the lats, the hamstrings and the torso itself. And as you come back up together, then you just isolate it one arm at a time. It's a good idea if you grab wrists for a little bit more security and then lean back. As you lean back, you will feel it on each isolated side. Remember always to keep breathing nice and deep. You are going to hold that another two, one, let's switch sides, of course to make things even and exhale lean back. You are going to hold make sure the knees are bent, you have nice soft knees for three, two, one.
Right now we are going to go into a chest and shoulder stretch. Erin is going to stretch out. Erica for little chest and shoulder stretch. This is also great to do let's say after you have warmed up swimming, you have swung a few clubs around, your golf course just to warm up. Stretch out the shoulders, stretch out the chest. Not too much pressure and it's important to communicate between the partners. But not too much stretching and release. And there is some seated partner stretches that you can also run through. Pretty briefly but they are great stretches.
You can start with your feet straight ahead in front of you. Good, once again we are going to grab hands and grab wrists. And Erin is going to pull Erica towards her. Great for the lower back, for the hamstrings. Nice deep breaths for Erica. And on an exhale, Erica is going to come up and give Erin a pull as Erin's lats, shoulders towards so they are stretched out, you will feel a down in the hamstrings. Hold there for another three, two, one, and to have more of a leg stretch for inner thigh, we are going to spread the legs far apart and then put your feet against your partner's feet and the same thing. Erica is going to lean forward. They are communicating, may be talking, nodding to each other. Letting each other know how much to stretch, how much to pull? You are going to hold. Erin is remaining upright, pulling the elbows back. So she is actually getting a little bit of a workout on her arm voids. We are going to hold that and then release and let's switch it up, good, that's great for the inner thigh and the hamstring muscles. Do this after a day of playing tennis or may be you went for a run with a friend. You are going to hold and release. Those are some great partner stretches. Thanks for joining us.
Transcription by:
Scribe4you Transcription Services