Heading down to your local community pool or outdoors for a relaxing swim is an activity that many look forward to. Swimming is a fabulous low-impact cardiovascular workout that definitely will strengthen and tone your entire body – upper body, lower body & core! Most of us probably learned how to swim when we were younger and yet, most adults find it an incredibly challenging activity. But if your body isn’t conditioned for swimming, your shoulders and low back may take a beating.  Here are a few exercises you can try to help prepare your body for swimming.

Anterior and Posterior Arm Lifts: 

Lreverseflybie on a bench holding light handweights (2-5 pounds).  Keeping your abdominals contracted and your chest slightly lifted, slowly raise the weights forward until they are horizontal with your body.  Then return to the starting position and press weights backwards.  Keep your arms only slightly bent during the entire range of motion so the motion comes from the shoulder joint not the elbow. Repeat 8-20 times.

Rear Leg Lifts:

reversebackextensionLie on your stomach with your legs straight and your head in a comfortable position.  Slowly lift both legs off the floor – focus on lengthening and reaching the legs rather than how high you can lift.  Keep your abdominals tight and contract your buttock muscle.  Pause and then return to the starting position.  Repeat 8-20 reps.

Opposite Arm and Leg Lift:

oppositearmlegliftbLie on your stomach and place your hands on the floor in front of you.  Keeping your abdominals tight slowly lift one leg and the opposite arm off the floor.  Focus on lengthening, reaching and stretching your body instead of how high you can lift. Once you’ve got the technique, increase your speed and flutter your arms and legs quickly.  Repeat for 30-90 seconds.


Trunk Stretch
:

PillowarchesLie on your back over a few pillows positioned at the height of your shoulder blades. Position your arms overhead and just allow your body to stretch over the pillows.  This is a great stretch to lengthen your swimming muscles.

 

Sherri McMillan, M.Sc. has been inspiring the world to adopt a fitness lifestyle for over 25 years and has received numerous industry awards including International Personal Trainer and Fitness Presenter of the Year. She is the author of five books including “Go For Fit – the Winning Way to Fat Loss” and “Fit over Forty” and is the featured presenter in various fitness DVDs.  She is the owner of Northwest Personal Training in downtown Vancouver and can be seen running, hiking or cycling with her two children, Brianna and Jackson.  She can be reached at www.nwPersonalTraining.com or www.ShapeupwithSherri.com Note:  As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started.  Contact 360.574.7292 for more details.

run to rememberJoin us for the RUN TO REMEMBER (May 28th 9am – Downtown Washougal, WA) Join us for this Memorial Day Mile and 5k/10k running and walking event on Memorial Day weekend that will benefit Battle Buddies, an organization that provides Service Dogs for our Veterans. Let us honor the brave men and women who have or are currently serving in our Armed Forces and remember those who have given the ultimate sacrifice fighting for our freedom.

Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.

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