Joining a swim club as an adult is an ideal way to include some activity in your week and can even help you meet other athletically minded individuals with whom you can form friendships. You'll be pushing your body physically from the minute you slip into the water until the time you climb out of it, so it's important to ensure that your muscles are up for the challenge. While your club will likely do a light warmup swim at the start of each practice, it's also beneficial to perform some specific stretches to prepare your muscles for the swim ahead. Get to the pool a little early and try these stretches.
Before any form of cardiovascular exercise, it's ideal to concentrate on dynamic stretches that will warm up your muscles. A useful example of a pre-swimming dynamic stretch is a set of arm swings. To perform this stretch, you stand upright with your arms stretched out to each side horizontally. You then swing your arms across your chest so the left arm is pointing toward the right, and vice versa. Swing your arms back to their starting position to complete one full repetition. This stretch is effective for loosening up your shoulders, arms, back and chest, all of which you'll be using when you swim. Aiming for six to 10 reps is a standard guideline for dynamic stretches.
Jumping jacks are another perfect warmup exercise that can stretch out any tight muscles and prepare you for your swimming workout. Stand upright with your feet together and your arms at your sides, and then kick your legs out to the sides while swinging your arms out and up until you clap your hands over your head. To finish one rep, jump back so that your feet are together and swing your arms back so they're at your sides. This dynamic stretch works on the muscles in your back, chest, core, shoulders, arms and legs, as well as elevates your heart rate.
There are many varieties of the trunk rotation, but a simple way to perform this dynamic stretch is to lie on your back with your legs bent and your feet planted on the floor. While trying to keep your shoulders on the floor, rotate your hips to lower your knees to one side as far as you can comfortably go, and then move them to the other side to complete one rep. This stretch loosens your hips, which is ideal before you swim.