Flexibility refers to a swimmer's ability to move muscles and joints through their range of motion. A case of restricted flexibility is one of the common causes of incorrect swimming technique and poor performance. When this occurs, speed and endurance is hindered because the muscles are required to work harder in order to overcome the resistance.
Before beginning a stretching routine, always follow the following guidelines:
* Develop a positive mental attitude.
* Isolate the muscle group to be stretched.
* Move slowly and smoothly into the stretch to avoid muscle sprain.
* Use proper mechanics and strive for correct alignment.
* Breathe normally and freely, but accentuate the exhalation when moving deeper into the stretch.
* Hold the stretch (usually from 20 seconds to 1 minute) and relax. Do not strain or passively force a joint beyond it's normal range of motion.
* Concentrate and feel the stretch.
* Anticipate and communicate when stretching with a partner.
* Come out of each stretch as carefully as you went into it.
Flexibility is achieved through stretching. Ballistic stretching which involves bobbing, bouncing and rhythmic movements during stretching may result in muscle soreness and injuries. Static stretching however, which involves active and passive stretching, is more productive and less harmful to muscle tissue.
From : http://www.mysplash.net/
