5 Exercises to Help You Recover After Swim Practice

If you’re like many Masters swimmers, you bolt for the showers and then the door immediately after practice. Most of us have so many other demands on our time and commitments, it can be difficult to take a moment to fully transition from the work of the session to the rest of your day. 

But by rushing onto the next thing, you may be missing out on some important recovery exercises that can set you up for a better workout next time. These five exercises can help you finish cooling down and ease into a resting state to help speed recovery and boost the benefits of the workout.  

Wrist Release 

The first exercise is the wrist release. It’s especially good if you spend all day sitting at a desk typing. 

To execute this release, kneel on the ground with your knees at a 90-degree angle and turn your arms so that your fingers are pointed back toward your knees. 

It’s an awkward all-fours position to get into at first, but you can feel the stretch in the forearms as you press your palms into the floor. 

For many people, simply holding that pose for a few seconds provides a good release of any tension that’s built up in the forearms and the wrists. But if you want a little bit more stretch, rock back on your heels just a touch while keeping your palms flat on the ground.

While you’re holding the stretch, take in a big inhale, hold it for a few seconds, and let out a big exhale. This breathwork helps slow down your body and brain as you shift from the workout into the rest of your day. Repeat for a total of eight big breaths; after each breath shift your weight forward to release out of the stretch before rocking back into the stretch for the next breath. When you’re finished with the reps, sit back on your heels and shake out your wrists. 

Kneeling Hip Circles 

Next are kneeling hip circles. This exercise helps you break up tension in the hips and ankles. 

Start on all fours then move one foot forward on the mat until it’s in line with your hands, keeping the front knee bent at about 90 degrees so the thigh is parallel to the floor and the back leg is extended at about a 45-degree angle. Plant your hand on the front foot to lock it into place keep it down. 

Then, work the hip and ankle range of motion by trying to draw a circle with the front knee. Complete eight repetitions in one direction and then switch to eight repetitions in the other direction. Don’t rush; focus on moving at a very slow pace. Drawing a nice smooth circle with the front knee while the front foot stays down, nice and firm, on the ground so you get the benefit of moving the ankle through its full range of motion. 

Cross-Body Lat Stretch 

The cross-body lat stretch is a simple exercise that opens the shoulders, lats, and back.

Start in a kneeling position with your butt back on your heels. If this position is uncomfortable for your knees, roll up a towel and put it behind your knees to take some of the pressure of those joints. 

Place your left hand on the mat next to your left knee and reach your right hand toward the front left corner of your yoga mat or the left side of your body. Bring your right hand down to the mat and walk your fingers forward until the right hand is flat on the floor and directly out in front of the left hand. 

Feel the stretch along the left side of the body and bring in the breath work from the first exercise—a big inhale followed by a big exhale to help slow the body down and bring your mind into a recovery state. Repeat on the other side and complete eight reps. 

Straight-Leg Seated Rotation 

The straight-leg seated rotation is good for releasing spine tension. 

Start by sitting on your bum, with your back straight up and your legs straight out in front of you. Flex your feet so that your toes point straight up into the air. 

Then, cross your arms tightly across your chest and slowly rotate the upper body to one side as far as you can without lifting your rear off the floor. Breathe normally throughout the twist. Return to center and rotate slowly to the other side all the while keeping the legs straight. 

The big key here is to not force the rotation beyond what’s comfortable. Just go as far as you can with control, trying to rotate through the spine and keeping the low back relatively still. 

Hip Crossover Stretch

The last movement in the post-swim recovery series is the hip crossover stretch. This is one of my favorites because it points out what else you might need to focus on. Follow up with additional stretches for any places that still feel tight. 

Start by lying on your back, with your knees bent and feet flat on the floor. Raise your right leg and place your right ankle on your left knee. With your left hand, grab your right ankle. Extend your right arm along the floor and place the back of your hand on the floor above your head. While keeping your right arm on the floor, drop your right foot down to the floor on your left side, twisting your core to allow the outside of the left leg to rest on the floor. Then, just breathe. 

Depending on the day, you’ll feel this one in all different places; sometimes you’ll feel it all the way up in your shoulders. Other times you will feel it in your back. Sometimes, you’ll feel it in the hips. No matter where you feel it, just keep breathing and breathe into the stretch to bring your heart rate down. Complete eight breaths on each side. 

Use these five exercise to slow your mind and body down after your swim workout, as an intentional part of your training to aid your recovery.