Secret Tip – Dynamic, Static and Proprioceptive Stretching

Secret Tip – Dynamic, Static and Proprioceptive Stretching


Hi, I’m Gary Hall senior at the race club. Over the next 3 weeks, we want to talk to you about the importance of Dryland training and stretching in relationship to fast swimming. This week, we’re going to talk about the importance of stretching. Dynamic stretching, static stretching, proprioceptive stretching. First we’re going to define what they are and when they use them, and how important they are not only to increase the mobility of your joint and the angle of rotation that you can achieve but also to protect the joint, the muscle and the tendon complex in the sport of swimming. Static stretching is the most commonly used type of stretching and particularly in the use of the shoulder, one of the most important joints to stretch. This is an anterior capsule stretch of the shoulder where we push with the opposite hand against the elbow pulling the anterior capsule for 30 seconds up to a minute. We also use a similar type of stretch with the extension of the shoulder in the rearward position as far as we can and hold this for 30 seconds to a minute, improving the recovery for butterfly, freestyle, and backstroke. The dynamic stretch is where we move the joint in the full range of motion while we’re swinging the arms forward and backward. This particular type of stretch is recommended before competition. Finally a proprioceptive stretch is used where the joint is taken to the maximal position possible held for 10 seconds and then released. This process is repeated 4 or 5 times. And it is purported to have the greatest ability to extend the range of motion. So if you’re looking for a way to increase your flexibility of your shoulder or other joints this type of stretching may be your best bet. Another way of stretching the anterior capsule of the shoulder is by interlocking the forearms and putting outward pressure. The shoulders are such an important joint that we want it to stretch all aspects of the shoulder. Stretching the back is also very important particularly in the breaststroke. Here you carefully want to stretch the lumbar area by reaching up, lifting the neck back to stretch the cervical area slowly moving from one side to the other, keeping the hips square but allowing more flexibility in the lower spine. The hip is also very important to stretch in breaststroke. By pulling up on the back leg on the ankle and leaning forward keeping your hips square you can stretch the hip. And in this manner by getting on your back rotating up on your shoulders one leg in front of the other pulling on the calf muscle you can also stretch the hip Scissor kicks is another way to stretch the hip. By getting up on your shoulders separating the legs as far as possible requires not only great core strength but also stretches the hip in either direction. The hamstring is an a very important muscle to stretch for the health of the knee. First we show you how you can stretch the hamstrings by just sitting down keeping good posture, leaning forward with your forehead coming close to the knees with more or less straight leg. You can also stretch the hamstring by hanging allowing the upper body to hang as far down as possible the arms to be loose. This not only stretches the hamstrings but also releases all the large muscles like the latissimus that attach at the lower back. Another way to stretch the hamstring is using the high hurdle stretch. First we stretch the quadriceps by leaning back with one leg forward and one leg back. And then we stretch the hamstring by leaning forward getting again the forehead as close to the knee as possible. The hamstring and quadriceps stretches are very healthy for the knee to avoid any undue stress on the knee during the starts and push off the wall. Stretching the ankles is also extremely important This is called the freestyle squat position. It’s very important in getting increased flexibility for freestyle and dolphin kick. When you get fairly flexible you can actually hold this position comfortably for a long period of time. To gain more flexibility we use the freestyle squat push-ups. We push up the top of our foot until we get as high as we possibly can and then revert back to the bottom side of the foot. When you start doing this you won’t be able to do this effectively. So you need to use your hands to support yourself as you push off the top of your foot to as high a position as possible. Once the ankles gain more flexibility you’ll be able to do it without assistance with your hands. We do a similar stretch for the breaststroke with the feet pointing out in the external rotation. By keeping the hands above the head pushing off the instep of the foot to a standing position we not only get the added flexibility required for breaststroke but increased strength in the legs and the core required to maximize propulsion. Video: Richard Hall Narrator: Gary Hall Sr. Athletes:
Sabir Muhammad
Deyshawn Moser
Michaela Sceli
Daniel Hong Secret Tip – Dryland – Stretches
April 2011

41 Replies to “Secret Tip – Dynamic, Static and Proprioceptive Stretching”

  1. Could you recommend a dynamic warm up routine for swim meets? or point me in the direction of where I could find one?

  2. @drumboy957 Shoulders, hips and ankles are the most important areas to warm up with some dynamic stretching. The truth is, no one swimmer has the same routine as another. The key is to do what makes you feel good and to avoid static and proprioceptive stretches during a meet.

  3. Amazing videos guys. You really explain everything very well and with clear video's. And you cover every topic from what I've seen. Really good stuff.

  4. I'm a casual swimmer but trying to get better. My problem is I can't get my shoulders into a proper streamline. They are about 10 degrees shy of being straight up and down. (when im standing) Which of these stretches would be most useful for improving my streamline.

    Thanks for these great vids. They are really handy!

  5. The tightness in our shoulder joint naturally increases with age. The ability to extend the shoulder backwards reduces and the muscles surrounding the scapula become particularly tight. Shoulder extensions static or proprioceptive are helpful, as is lying on your back with arms behind your head and extending the shoulder joint with the arms as high above the head as possible. Also do full shoulder rotation with straight arm as seen in our videos.

  6. Hi sir, I am unable to perform the squatting on ankles. I find it extremely difficult to even begin with… how should I proceed ?
    Thanks… really appreciate your videos ๐Ÿ˜€

  7. Begin by supporting your weight with your hands/arms on the ground at your side. Then gradually put more and more weight on your ankles/tops of feet and less on your hands. In a few weeks you will be able to support your full body weight on the top of your feet. If you can sit on your feet (with or without hand support) with knees elevated for 1 minute, you will begin to stretch the anterior ligaments in the ankle.

  8. This is a superb collection of stretches, well thought-through. Thank you. I'm a 'swimming returner' in my late 40s and training for long distance open water swims like The Channel. Clearly, I've been doing something wrong – indicated by shoulder reconstructions right and left (subacromial decompression). As I don't have a coach I regret not finding your videos sooner. Question: ~Do you have a training schedule to apportion land-based work to swim drills in the water, please?
    Thanks again ๐Ÿ™‚

  9. Our full stretch routine lasts about 40 minutes and we recommend at least 2 or 3 times per week. We do some stretching every day. There is evidence that stretching for increased range of motion may be more effective after workout than before, but we believe it also helps prevent injuries so we do it before. Swim drills should be done for part of the workout every day. On recovery days, more time can be spent on drills.

  10. Do you still support static stretching of th shoulder joint (with or without partners)?
    Seems like more and more research is pointing to a correlation between shoulder stretching, joint laxity and muscular imbalances. This is also echoed by therapists treating swimmer's shoulder.
    One of the main articles I'm thinking of was conducted by USA Swimming and George T. Edelman. Any thoughts on this?

  11. A belated big thank you for both the videos and your thorough response to my question. Best source of swimming knowledge on the Web!

  12. Extension of the shoulder is a vital flexibility issue for freestyle and fly. I personally think that it is important and does not cause harm..but more likely injury prevention. I prefer proprioceptive stretching of the shoulder (hold ro 10 seconds, release for 10 seconds)…or dynamic stretching..over static. For those that do not extend well, must be done and can improve quickly.

  13. Our stretch routine takes us through back (lower, upper), hamstring, hips, ankles, knees, scapula and shoulders. Also works core. Takes about 40 minutes to do the entire set. If we had the time would do daily…minimum twice per week with daily emphasis on tight joints or muscles.

  14. Drills should be done daily, as part of the warm up…but they seldom are. One drill…one fundamental. One needs to learn from the drill, not just do it.

  15. Hey Tim! Ideally every day (our routine takes 40 minutes)…but if that is not feasible what I recommend is doing the full stretch routine three times per week and work on your weakest or tightest areas daily.

  16. I have an interesting question:
    Ballerinas stretch their feet straight instead of a pronated stretch like swimmers do. But doesn't pronated+stretched ankles make the kick's power direct some force also inwards instead of only straight backwards?

    The angle of the surface of the foot (dorsal surface) shouldn't it be pointing from ankle and upwards? (considering in freestyle)
    But if the ankle is pronating while stretched, the angle is pointing towards the midline in the horizontal plane and up.

  17. Pronation and supination of the ankle are terms used primarily for gait, not swimming. In swimming we seek maximal plantar and dorsi flexion (plantar flexion is the same as extension) in order to maximize the flicking motion and excursion of the foot with the kick. The down kick in freestyle, which uses the dorsal surface of the foot, creates an angled force with a vector in both downward direction (lift) and rearward direction (propulsion).

  18. When should you do these stretches? Relating to before a race, before and after practice or the night before competition.

  19. freestyle squat push ups changed my stroke forever and gave me that extra 7% I needed to be faster than people I had never been faster than before who swim with mainly arms- thanks!!

  20. What do you think of this article? It says some of the stretches in the video are no longer recommended?
    http://www.usmsswimmer.com/201001/swimmer_stretching.pdf

  21. ๋น„๊ฒฐ – ๋™์ , ์ •์ , ๊ทธ๋ฆฌ๊ณ  ๋Š๋‚Œ์— ๋”ฐ๋ผ ๊ทผ์œก ๋Š˜๋ฆฌ๊ธฐ(proprioceptive)

    ๊ทผ์œก ๋Š˜๋ฆฌ๊ธฐ์— ๊ด€ํ•œ ์ด๋ฒˆ ์ฃผ์˜ ๋น„๊ฒฐ์—์„œ ๋™์ , ์ •์  ๊ทธ๋ฆฌ๊ณ  ๋Š๋‚Œ์— ๋”ฐ๋ผ ํ•˜๋Š” ๊ทผ์œก ๋Š˜๋ฆฌ๊ธฐ ๊ฐ๊ฐ์˜ ์ฐจ์ด์ ๊ณผ ๊ฐ ์ข…๋ฅ˜์˜ ๊ทผ์œก ๋Š˜๋ฆฌ๊ธฐ๋ฅผ ์ˆ˜ํ–‰ํ•˜๊ธฐ์— ์ ๋‹นํ•œ ๋•Œ๋ฅผ ๋ฐฐ์šฐ์‹ญ์‹œ์˜ค. ์ „์„ค์ ์ธ ์ˆ˜์˜ ์„ ์ˆ˜ ์‚ฌ๋น„๋ฅด ๋ฌดํ•จ๋งˆ๋“œ๊ฐ€ ์ˆ˜์˜์—์„œ ์‚ฌ์šฉํ•˜๋Š” ๊ฐ€์žฅ ๊ณ ์ „์ ์ธ ๊ทผ์œก ๋Š˜๋ฆฌ๊ธฐ ๋ช‡ ๊ฐ€์ง€๋ฅผ ์‹œ๋ฒ”ํ•ฉ๋‹ˆ๋‹ค.

    ์‚ฌ๋น„๋ฅด๊ฐ€ ๋‚˜์˜ค๋Š” ๋งจ๋•… ์šด๋™ ๋น„๋””์˜ค๋ฅผ ํ™•์ธํ•˜์„ธ์š”:
    http://theraceclub.com/videos/secret-tip-dryland-exercise/

    ์‹œ์ฒญํ•ด์ฃผ์…”์„œ ๊ฐ์‚ฌํ•ฉ๋‹ˆ๋‹ค. ์ข‹์•„ํ•˜์‹ ๋‹ค๋ฉด "์ข‹์•„์š”" ๋‹จ์ถ”๋ฅผ ๋ˆŒ๋Ÿฌ์ฃผ์„ธ์š”!

    ๋ ˆ์ด์“ฐ ํด๋Ÿฝ ์›น์‚ฌ์ดํŠธ์—์„œ๋Š” ๋” ๋งŽ์€ ์ˆ˜์˜ ๋น„๊ฒฐ์— ๊ด€ํ•œ ๋น„๋””์˜ค๋“ค๊ณผ ์•„์ฟ ์•„ ๋…ธํŠธ ๋ธ”๋กœ๊ทธ๋ฅผ ๋ณด์‹ค ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค: http://www.theraceclub.com

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