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The pool season has begun and many will go swimming. I will tell you how to reduce the risk of injury, work out muscles, develop flexibility and increase endurance when swimming.

How to reduce the chance of injury while swimming

In order for swimming to bring only benefits, follow simple rules:

  • Before swimming, prepare your body for exercise. For this, 10 minutes of warm-up is enough.
  • Finish your workout by swimming at a slow pace, stretching, and taking a warm shower. This will help you recover from stress. Another way to restore - sessions of manual therapy.
  • Do not make sudden movements in the water, watch your breathing and evenly distribute the load on different muscle groups. So you can avoid mistakes and unnecessary movements, which often lead to injuries.
  • If you feel pain, stop exercising. Even a minor injury can cause a complication or develop into a chronic disease.

Swimming exercises

Swimming can be traumatic, so I recommend doing special exercises at home. They will help you become flexible and hardy, and work out your muscles.
Also Read About: What To Expect From Lifeguard Training And What It Takes To Become A Lifeguard

Exercise 1

Lying on your back, stretch your arms along the body, place your palms under the buttocks. Lift your legs off the floor, raise them 5-10 cm, socks extended. Simulate crawl swimming: raise and lower your legs alternately at a fast pace, without touching the floor. Exercise for a minute to work out the muscles of the thighs and abs.

Exercise 2

Sit on the mat with your back straight. Lift your legs off the floor and raise them about ten cm. Do not bend your knees, but stretch your arms forward. For 30-60 seconds, follow the movements with your legs, as when swimming crawl. This exercise helps to work out the muscles of the hips, abs, lower back.

Exercise 3

Lying on your stomach, stretch your arms forward. Lift your right arm and left leg off the floor and hold for a few seconds. Return to starting position. Lift your left arm and right leg off the floor. Return to starting position. Do at least five smooth approaches without sudden movements. Exercise is useful for posture, strengthening the muscles of the back and buttocks.

Exercise 4

Lie on your back and stretch your arms along the body. Feet rest on the floor, legs bent at the knees. Tear off the pelvis from the floor and try to raise it as high as possible. Hold this position for a few seconds and then return to the starting position. Repeat the exercise 10 times. The exercise helps to work out the lower abdominal muscles and the muscles of the back of the thigh.

Exercise 5

Stand in the starting position: legs together, arms along the body. Step forward with your right leg, bending your leg 90 degrees. Bend your left leg as well, but so that it does not touch the floor. Return to starting position. Repeat the same step with your left foot. Repeat the exercise with each leg 10 times.


Taking a Lifeguarding & Water Safety Class

You can sign up for a wide range of American  lifeguard Association (ALA) and water safety courses year-round from trained professionals who can help you gain the skills and confidence necessary for providing care and instruction when it's needed most. Courses available include lifeguarding, Water Safety Instructor training, Lifeguarding Instructor training, safety training for swim coaches and more. Check the Find a Course tool or contact your local aquatic facility for details and get the lifeguard training you need for the job you want lifeguard course near me.