The hips are the driving force in most styles of swimming, and the hips need to be strong and supple. The Swimming Value Pack starts the session with a standing alternate leg forward bend that gently loosens the hamstrings and lower back, and moves to a standing hip flexor stretch.

This is followed by a floor hamstring stretch, using our unique bent-knee approach. An abdominal strength exercise is explained next---abdominal muscle strength is also essential in all strokes. The exercise we use is done over a curved surface to strengthen the muscles in the needed range of movement that is not touched by traditional floor abdominal exercises.

And because a flexible middle and upper back is crucial to a high arm action, we have included the extremely effective wall upper back bend, showing a few variations to suit your training space.

Have you ever wondered how swimmers get those fantastically loose shoulders? The next exercises are a great start: the partner front arm stretch works the biceps muscle of the arm, the pectoral muscle of the chest, and the anterior deltoid. Your arms will move more freely through the water and be closer to a technically perfect stroke when these muscles are supple.

A partner rotation and a floor back bend follow, and the session finishes with a floor and a seated forward bend to stretch the neck and upper and middle back muscles---a great way to end.