Nick Pelios
Freediver, Creator
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Nick Pelios
Freediver, Creator
Whether you're a seasoned freediver or just starting your journey, incorporating a proper stretch routine is essential. As Josh Munoz explains in his video Freediving Stretch Routine: Beginners and Advanced Tips, stretching helps prepare your body for the unique demands of freediving, from deep dives to smooth fin kicks. This guide summarizes his tips and provides a structured routine that takes only 10-15 minutes.
Jumping into the water without warming up can leave you feeling stiff and unprepared, not to mention awkwardly trying to stretch mid-dive. Taking a few minutes to stretch on land not only enhances your performance but also reduces the risk of injury. Plus, a good stretch routine, especially one that includes lung stretches, helps your body acclimate to the increasing pressures as you dive deeper.
Josh Munoz emphasizes the importance of making this routine a habit, practicing it daily—even on non-diving days—to keep your body flexible and prepared.
This routine is divided into three main areas: upper body, lower body, and lung stretches. Follow along and remember to breathe deeply and steadily throughout—never hold your breath during stretches.
Upper Body Stretches
Shoulder Stretch
- Bring one arm across your chest.
- Use your opposite hand to gently pull it closer.
- Hold for 10-30 seconds, then switch sides.
- This stretch is crucial for freeing up shoulder movement, especially for activities like free immersion.
Overhead Arm Stretch
- Raise one arm and bend it behind your head, touching the upper back.
- Use your other hand to press the elbow gently for a deeper stretch.
- If flexible, clasp your hands behind your back for an enhanced stretch.
- Hold for 10-30 seconds, then switch sides.
Lower Body Stretches
Hamstring Stretch
- Stand with feet shoulder-width apart.
- Bend forward, letting your head hang and your arms reach toward the ground.
- If possible, touch your palms to the floor. If not, focus on gradually improving flexibility.
- Hold for 10-30 seconds, then slowly rise.
Deeper Hamstring and Side Stretch
- Spread your feet wider than shoulder-width.
- Lean down toward one leg, hold, then walk your hands to the center and switch to the other leg.
- Repeat this cycle 2-4 times for a deeper stretch.
Quadriceps Stretch
- Stand and grab one ankle behind you to stretch the front of your thigh.
- Use a wall or partner for balance if needed.
- Hold for 10-30 seconds, then switch sides.
Ankle Stretch
- Sit with your toes curled under and gently lean back onto them.
- This stretch improves ankle flexibility, which enhances finning efficiency.
- Hold for 10-30 seconds per side.
Lung stretches are a game-changer for freedivers aiming to dive deeper. These exercises help expand lung capacity and prepare your body for full inhalations under pressure.
Full Inhale Stretch
1. Take a deep breath, filling your belly first, then your chest.
2. At the peak of your inhale, raise your arms overhead into a streamlined swimmer’s position.
3. Hold for 10-15 seconds, then exhale and relax.
Side Body Stretch
- Repeat the full inhale stretch, but this time gently lean to one side, then the other.
- Be cautious with full lungs—move slowly and avoid straining.
Circular Stretch
- After inhaling fully, move your arms in a slow, circular motion to stretch the front and back of your torso.
- Alternate directions, completing one clockwise and one counterclockwise rotation.
- Consistency is Key: Practice this routine daily, even on non-diving days, to maintain flexibility and improve performance.
- Customize It: Add or subtract stretches based on your needs, but always include the lung stretches.
- Listen to Your Body: Stretch gently to avoid injury, especially during lung stretches.
- Stay Relaxed: Focus on controlled breathing to enhance the effectiveness of each stretch.
By dedicating just 10-15 minutes to this stretch routine, you’ll feel more prepared, flexible, and confident in your freediving sessions. Remember, flexibility isn’t just about touching your toes—it’s about optimizing your body for the unique demands of the underwater world. For more freediving tips, check out Josh Munoz’s video, and as always, happy diving!