Wellingborough Amateur Swimming Club



Stretch before you swim

Regular stretching before a training session and before your event in a gala can improve your swimming and decrease the risk of injury.

Stretching is part of the warming up process and takes the muscles and joints carefully through their full range of movement.

The most successful swimmers are those who have excellent technique; flexibility enables you to get every movement just right.  Swimmers with good flexibility can apply more force to the water, enabling them to move faster.

Remember, we are all individuals and you may not be able to stretch as far as your friend.  You should be able to ‘feel' the stretch - it should not hurt you.

Some DON'Ts:

any stretch should be controlled and done smoothly.


if hurts - gently release the stretch.




SOME SIMPLE STRETCHES  (there are lots more!) you can do on poolside any time:

Back and Shoulders:

  • Link your fingers together and raise your arms above your head - stretch up toward the ceiling.
  • Link your fingers together and raise your arms to shoulder height, push your palms forward.
  • Stand up straight, put one hand behind your neck and walk your fingers down your spine.



  • With one foot in front of the other, rest just the toe of the back foot on the floor and make circles with the ankle without moving the toe.
  • With one foot in front of the other, back foot heel on the floor, lean forwards allowing the front leg to bend, feel the stretch in the back of your lower leg.
  • Sit on the floor with the soles of your feet together - pull feet towards you and allow knees to drop towards the floor.
  • Stand on one leg and pull the foot of the other leg towards your body. Keep knees together.



WASC members use the Waendel Leisure Centre Junior Gym facility.  This is available to swimmers aged from 11 to 15 years on a day to suit the individual.  Speak to your Coach for more information.