Swimming outdoors is a great way to add activity to your routine while staying cool and enjoying summer in Maine. Swimming is not only great exercise but it is also reported to improve chronic pain and mental health status. Warming up and stretching prior to entering the water will help improve range of motion, promote more consistent strokes, and prepare your body to enter the water.

Here are a few pre-swimming stretches:

Hold each stretch for 20-30 seconds and do 3 on each side. Always stand tall, in good posture, and pull your abdominals in slightly.

Stretch for the Back of the Shoulder

*Stand and bring one arm straight across the body at shoulder height. Use the opposite hand to gently pull the top arm more across the body. Keep shoulders relaxed and away from the ears.

Thoracic Mobility - Mid back rotations and pectorals stretching

*Lie on one side with the arms extended out straight and on the ground. Knees are bent and the legs stacked. Watch your top hand as you move the top arm away from the bottom(as if opening up the page of a book). Bring the top arm as close to the ground as able while rotating the mid back. Rest for a few breaths with the arms in a T.

Repeat 5x each side

Quad and hip flexor stretch - for the front of the thigh and hip

*Step forward into a lunge, lowering the back knee to the ground. Keep your tailbone tucked and shift your weight forward to feel the stretch in the front of the thigh and hip. To add to the stretch; lift the arm of the back leg and lean to the opposite side.

As always, if you feel discomfort or pain, stop and contact your general care provider. The providers at Jade Integrated Health can you help achieve your summer activity goals. Integrated care is a great option for beginners looking to add physical activity to their lives or avid athletes in recovery or looking to push to the next milestone.

Get outside in the sunshine and enjoy everything Maine has to offer this summer!

**Images from HEP2go.com and bwmassagetherapies.com