How to stretch before swimming

Lift your right arm across your chest and place your left arm perpendicular to your right arm at the elbow. Hold for 20 seconds. Repeat with reversed arms.

Bend out right arm at a 45 degree angle and place it behind your head. Place your left hand on your right arm’s elbow and press down. Hold for 20 seconds. Repeat with reversed arms.

Grab the corner of a wall and lean forward till your arm is as far and straight behind you as possible. Hold for 20 seconds. Repeat with other arm.

Using a wall, or any other surface for balance, lean as forward as possible.

Transition the previous step into a toe touch. Try to get as close to your toes or the floors as possible. Keep your legs straight. Hold for 30 seconds.

Grab your right wrist with your left hand (or vice versa if you are more comfortable). Position them behind your back and push your chest forward. Hold for 30 seconds.

Repeat the previous step, but bend forward. Hold again for 30 seconds.

Using a surface to balance on, bend your right leg with your foot as close to your butt as possible. Hold your foot with your hand. Keep your knee pointed to the floor. Hold for 20 seconds. Repeat.

Bend your right leg, pulling your knee towards your stomach. Keep your leg straight and perpendicular to the ground. Hold for 30 seconds. Repeat with other leg.

Keeping your right leg straight and your foot pointed towards the ceiling, bend your left knee. Place both of your hands on your right knee. Hold for 30 seconds.