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The sensation of weightlessness experienced in swimming is beneficial for people suffering from chronic joint pain, the elderly, pregnant women, and those suffering from some injury. However, if swimming is not counteracted with other exercises then the bones would begin to lack strength while the body would tend to slip into a state of misalignment. Yoga can be a perfect example of such counteractive exercise for swimming.
Negative Impact of Swimming on Body Alignment
Top swimmers say that the body tends to slip into a state of misalignment because of overuse of the upper part of body in three of the four types of strokes in swimming- freestyle, breast and butterfly. Though the last stroke, the backstroke, is able to counter the impact created on the upper torso of the body experts say that it is not enough.
Counteract Ill-alignment Through Yoga
For swimmers, yoga can be a perfect way to engage in "dryland training." It can provide flexibility to the body while increasing its strength. Here are a few yoga poses which novice as well as competitive swimmers can do.
Bound Angle Pose (Baddha Konasana): Swimmers need to bring their hips in proper alignment so that they do not suffer from any type of hip injury. It would also help them unlock their hip joints (which are most used in a butterfly stroke).
Downward-Facing Dog (Adho Mukha Svanasana): This pose is best for dropping the shoulder blades down the back. If this is not done then the swimmer increases his/her chances of suffering from shoulder tendonitis and rotator cuff injuries. This pose helps the swimmer make use of the shoulder muscle (rather than the tendon) to carry the weight of the arm. The Upward-Facing Dog (Urdhva Mukha Svanasana) also helps in the same and can be done after this pose.
Hero Pose (Virasana): Swimmers need solid ankles and feet in order to push the water with all their strength. Further, if their feet do not touch the water surface at a 180 degree angle. Such a position can be developed with the help of the Hero pose.
Breathing exercises: Swimmers need to concentrate on their breathing. Proper timing of inhalation and exhalation can help them control their movement through water. Also, breathing needs to be done consciously, keeping in mind the type of strokes made and the alignment of the body in the stroke. Conscious breathing can help bring the body into proper alignment as well as derive maximum distance out of each stroke.
Breathing exercises would also help swimmers concentrate their thoughts onto the main objective. In the absence of sound and sight while in water, the mind takes over from the senses and guides the swimmer to his/her objective.
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