Question

State the various types of cooling down exercise after swimming.

Answer 1

Types of cooling down exercises after swimming are as follows:

1. Swimming five laps, slowing down with each consecutive distance until you swim the last one at a leisurely pace. Swimming a combination of backstroke and freestyle to stretch out back muscles and neck.
2. Take a kickboard and perform two laps kicking leisurely, with or without fins. Choose flutter kick on the stomach or back, breaststroke kick or dolphin kick.
3. Face the pool wall and hold onto the edge. Then, legs should be moved slowly until the knees are against chest. The head should be lowered between shoulders to stretch out upper and lower back. Hold the position and then straighten out the legs, letting them dangle beneath. The move is to be repeated.
4. Stand on the perimeter ledge of a deep pool or on the bottom of a shallow pool. Stand up on toes and then return to a neutral foot position. Repeat the motion to stretch out calf muscles and feet. Swim with feet in a flexed position. This exercise helps avoid foot cramps after workouts.
5. Get out of the pool and do a gentle streamline stretch. Streamline means extending arms straight above head, elbows pressed against ears. Cross the elbows behind head and then rotate at the waist to the left and then to the right.
6. Take a warm shower if available and wash off any chlorine on skin and hair.