Stretches using a towel

Try these simple stretches before and after a swim, with the aid of something you’re always guaranteed to have in your kit bag: a towel! Words by Liz Lowe

Overhead stretch

Roll up your towel, grasp with hands a bit wider than shoulder width, extend arms at chest height, raise arms above head and lower. Repeat several times.

Depending on how this feels, you could widen the grip further, take arms over your head and towards your lower back, then reverse the movement.

Lateral stretch

Holding the towel with arms a little wider than shoulder width, extend the arms overhead and then lower to one side, feeling the stretch on the opposite side. Raise arms back overhead and lower to the other side. Repeat several times.

Thoracic mobility

Extend arms in front of you at chest height using the same grip as previously. Maintaining this arm position, move the towel to one side, back to centre then to the other side. Think about the movement coming from the upper back rather than the hips. Repeat several times.

Back and hamstrings

Hold the towel with behind you, arms extended, with a wide grip. Lower your torso towards your legs, keeping knees soft, and come into a forward fold. Let the arms travel up so you can feel a stretch in between your shoulder blades. Hold for a few breaths.