Wall Stretch

Stretches hamstrings and glutes – Legs Up the Wall pose gently stretches your hamstrings, glutes, spine, and hips while taking pressure off of your lower back. Furthermore, the angle of the body in this posture reduces the curve of the lumbar spine, which will elongate and stretch the back muscles.

Dry land swimming

The focus of dryland training is to develop muscle groups and movements that mimic those muscle groups and movements used in freestyle swimming. The goal with these exercises is to create a foundation of swim fitness so when you return to the pool your swim specific strength and efficiency can easily be regained.

Pelvic Lift

Performing this exercise routinely can strengthen glutes, abs, and lower back muscles. As a result, doctors may recommend pelvic lifts to reduce lower back pain, improve posture, and improve bladder control.


When stretching, you shouldn’t feel intense pain. Instead, you should stretch until you feel a slight discomfort. If you are experiencing severe pain, you should stop, especially if you have an injury nearby. If you’re stretching before an athletic activity, opt for dynamic stretches, and focus on the joints you’ll be using during the activity. For your upper body, this might include arm circles. For your lower body, it might includeleg swings and lunges. You should repeat each stretch several times on each side. Dynamic stretching at least two or three days per week on all the major joint areas to maintain a full range of motion. These areas include:
  • Shoulders
  • Neck
  • Lower back
  • Hips
  • Legs
  • Ankles