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Nickel
April 13th, 2014, 11:42 AM
Any links or ideas/routines for stretching. I am at a loss if what to do but I know I need to start doing something. What is this dynic stretching that I have read about? Any advice would be great. Thanks in advance.


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Boomerang
April 13th, 2014, 07:20 PM
Look at theraceclub.com: http://www.theraceclub.com/category/videos/

aquajock
April 14th, 2014, 05:13 PM
Dynamic stretching will warm your muscles, improve your joint range-of-motion and are great to do before a swimming workout or competition. I produced a stretch DVD two years ago full of dynamic and static stretches and many of the upper body dynamic stretches are geared toward swimmers. Here's a short you tube clip if you want to check it out.
http://www.youtube.com/watch?v=ZEYvsG-1IK4

jrb8025
April 16th, 2014, 10:59 AM
Look at theraceclub.com: http://www.theraceclub.com/category/videos/

+1 on Race Club stretching rountine. I've been to the camps and I've used Gary's exercises. Excellent!

I also like some yoga poses. Aladar Kogler was one of the first with "Yoga for Athletes." http://www.amazon.com/Yoga-Every-Athlete-Llewellyns-Strategies/dp/1567183875/ref=cm_wl_huc_item

And I like some Qigong (related to Tai Chi). Here's a sample of the Eight Pieces of Brocade:
https://www.youtube.com/watch?v=KJeyZ43i-xY (there are other examples and there are instructional videos available on Amazon or you may find some classes locally).

Heres a recent article on stretching for swimmers from Swimming Science (John Mullen). It contains videos and links to other articles.
http://www.swimmingscience.net/2014/04/Dynamic-Swimming-Warm-up.html

And here's a Swimming World video of some Cal-Berkely swimmers talking about stretching before they won NCAAs last month. http://www.swimmingworldmagazine.com/lane9/news/morningswimshow/38561.asp
A good point that Shayne Fleming makes in this video is that you will eventually get to know what YOU need and you'll develop an individualized rountine that works for you.

And I just watched aquajock's youtube clip and that looks good too!

__steve__
April 16th, 2014, 09:52 PM
The race club stretches are definitely good and quite aggressive. I feel they seem a little more geared for younger, more pliable athletes, I would approach them easy.
Those dynamic stretches look interesting, looks as if some muscle coordination is required with them. Thanks for the upload aquajock. I too often forget how static stretching can drain the elastic power of muscles. I wonder if ankle stretching (just prior to an effort) might lower kick power too. There's one way to find out:)

Anyone know how long after stretching does it take the muscle to be back at optimal power output?

aquajock
April 18th, 2014, 10:38 AM
I also do yoga and qi gong for relaxation and flexibility. I love the 8 Brocades, the crane poses, and also vinyasa yoga, especially sun salutations...One of the stretches shown in my video clip is from the 8 brocades and I have several simple yoga postures included as well.

The dynamic stretches really are pretty simple, Steve. In classes, I usually repeat the same movement several times before moving onto the next one because that really gets fluids flowing to the joints.

orca1946
April 19th, 2014, 01:09 AM
I an VERY surprised that most team members do not do ANYTHING b4 diving into the warmup swim!!!

__steve__
April 19th, 2014, 10:09 AM
Isn't it better they don't?

aquajock
April 19th, 2014, 06:49 PM
Isn't it better they don't?

Side to side lunges, knee lifts, unweighted external rotation, chest flies, pushing the arms over the head and light stretch cord work is great for pre-swim...

Kevin in MD
April 21st, 2014, 12:35 PM
Isn't it better they don't?

Depends on your point of view, static stretching of prime mover muscles before performance has repeatedly been shown to acutely decrease performance.

So you might say it's good for you if your competition uses static stretching right before competition.

__steve__
April 21st, 2014, 05:22 PM
So you might say it's good for you if your competition uses static stretching right before competition.
Ah, good idea! I'll pretend to fully stretch behind the blocks as if it was important:wiggle:. Like leg and chest smacking

orca1946
April 21st, 2014, 06:29 PM
And maybe a "tarzan type yell" also!!!

aquajock
April 22nd, 2014, 11:25 AM
Ah, good idea! I'll pretend to fully stretch behind the blocks as if it was important:wiggle:. Like leg and chest smacking Smacking the muscles is actually a good thing - gets them warm and ready to go. This works really well for me before sprints. It's just Static stretches - holding for a period of time - that isn't good pre-race.

__steve__
April 22nd, 2014, 12:28 PM
SIt's just Static stretches - holding for a period of time - that isn't good pre-race.So long as the competition doesn't know that;)