• The stress incured by muscles in the shoulders during swimming makes stretching an imperative part of any swimming program.Swimming image by Stana from Fotolia.com
  
  The American College of Sports Medicine recommends that eachsports training session incorporate some kind of flexibility exercise for each major muscle group. The repetitive, pressurized motions necessary in swimming make proper stretching essential to maintaining adequate shoulder flexibility and conditioning.
  
  

Wall Shoulder Stretch

• According to Orthopaedic Clinical Specialist George Edelman, shoulder flexibility is one of the most important factors in maintaining adequate muscle function and enhancing one's speed as a swimmer. Edelman works directly with the United States Swimming Team and recommends completing two specific stretches to enhance a swimmer's performance and increase range of movement within the shoulder.
  
  For the first stretch, station your body with the underside of your forearm flat against a wall or doorway; then gently move your body forward until you feel a stretching sensation where your shoulder connects to the front of your upper torso. Hold for 30 seconds. Repeat after a short rest for another 30 seconds, until you have completed three sets.
  
  

Praying Stretch

• For the second stretch, get on all fours with your back flat like a table and place your arms in front of your shoulders. Lean back on your thighs as though you were in a prayer position. You should feel the stretch between your shoulders and the back of your neck. Return to the original table position. Hold the stretch for 30 seconds, and repeat for three sets.
  
  

Warmup

• As with any physical activity, a good warmup should be considered essential to limiting injury and priming your muscles for the upcoming workout.
  
  Never allow yourself to bounce your body during stretches. This can cause the muscles to reflexively contract, increasing the potential for injury.