Get the most out of your swimming performance with these pre-swim dynamic stretches courtesy of Leanne Garner.

Upper body mobilisations

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These mobilise the shoulder joints as well as gently stretching the major muscle groups in the upper body. Perform with your feet shoulder width apart and keep your core engaged.

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With your forearms parallel to the floor and your elbows bent at 90 degrees squeeze your shoulder blades slowly together, then return to start position. Repeat 10 times twice over.

With your arms straight and out to the side, draw small circles with your fingertips, gradually progressing to large circles over 10 repetitions. Then repeat in the other direction for 10.

Alphabet stretch

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This Swim Smooth stretch helps you to focus on your swimming posture. With your arms make the shape of the letters “Y T W L” while drawing back your shoulders. Hold each for about 10 seconds.

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