![](https://blob.swimclubmanager.co.uk/files-30201/7789157C-B05C-401C-B7A0-CEF56C074038.jpg)
Static stretches
Static stretches are done after training to reverse the effect of muscles tightening during exercise. Stretching after training reduces soreness and chances of injury and is a good habit to get into. Here is a top-to-toe of swim-specific static stretches for after training, along with helpful pictures or videos to show you how to do them.
![](https://tone-and-tighten.com/wp-content/uploads/2015/10/upper-trap-stretch.jpg)
Upper Trapezius
Gently pull your head to the side whilst pulling towards the floor with your other arm. Hold for 10-20s each side.
![](http://media4.popsugar-assets.com/files/2014/01/24/834/n/1922729/9121fc004042e7c6_DELTOID-STRETCH_A/i/Deltoids-Stretch.jpg)
Deltoid
Hold your arm across your body pulling gently towards you with the bent arm. Hold 10-20s each side.
![](https://media1.popsugar-assets.com/files/thumbor/9mXpVsTyRH0vIWTX2t9ktflWs4s/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2014/01/24/834/n/1922729/be3c681e6d968ac2_TRICEPS-STRETCH_A/i/Triceps-Stretch.jpg)
Tricep
Push your elbow back and reach down your back. Hold 10-20s each side.
![](https://blob.swimclubmanager.co.uk/files-30201/28004355-7DC2-452F-97A9-8CFD6AC05F6B.png)
Pectorals and Biceps
Slightly rotate your body away from the wall. Repeat with your arm bent at 90 degrees. Hold for 10s in each position on each side.
![](https://ironwoodyogastudios.com/wp-content/uploads/2021/05/online-yoga-childs-pose.jpg)
Lats and Lower Traps
Push your bum back and reach forwards. Hold for 10s in the middle, then 10s reaching to either side.
![](https://i0.wp.com/www.bodybuildingestore.com/wp-content/uploads/2017/01/3-7.jpg)
Obliques
Push your top arm as far as it can go without hinging forward at the hips. Hold 10-20s on each side.
![](https://media1.popsugar-assets.com/files/thumbor/dBG34_3s4eRRRzGp2szEbuuSxEw/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2017/02/03/679/n/1922729/7153b80a58949f65dadab5.85683346_Cobra-Red/i/Cobra.jpg)
Core
Push your head back and your hips to the floor. You can push either hip forward slightly to stretch the obliqes too. Hold for 20-30s.
![](https://media1.popsugar-assets.com/files/thumbor/8TprXAfIItj42BBzE7e2rxqYHx4/fit-in/2048xorig/filters:format_auto-!!-:strip_icc-!!-/2013/11/18/832/n/1922729/386f4d12d2ba6f84_figure-4/i/Figure-Four.jpg)
Outer Glutes
Rest your foot on your knee and hug your forward facing leg to your body. Hold for 10-20s on each side.
![](https://blob.swimclubmanager.co.uk/files-30201/075922E7-D13E-4A94-99B7-ADDF7B9C45AB.png)
Glutes
Pull your knee to your chest. Hold for 10-20s each side.
![](https://www.g4physio.co.uk/blog/wp-content/uploads/2014/02/IMG_1562.jpg)
Hip Flexors
Push your weight forwards, though make sure your front knee stays behind your front toes. Hold for 20-30s each side.
![](https://vtsports.com/wp-content/uploads/2013/02/standing.quad_.stretch.jpg)
Quadriceps
Hold your back foot by your bum, keep your knees together and push your hips forwards. Hold 20-30s each side.
![](http://media2.popsugar-assets.com/files/2014/11/06/202/n/1922729/e5ad2383cd317d1a_thumb_temp_image8452391415106656.xxxlarge.jpg)
Hamstrings
Reach forward as far as you can whilst keeping your leg straight (but not locked). Hold for 10-20s each side.
![](http://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601-768x1024.jpg)
Inner Thighs
Push your bodyweight over your foot (don't push your knee over your toe). Hold 10-20s each side.
![](https://healthjade.com/wp-content/uploads/2019/01/standing-calf-stretch.jpg)
Calves
Keeping your back foot flat on the floor, push your bodyweight forward towards the wall. Hold for 10-20s either side.