Flexibility and Land Training for
Synchronised Swimming
Hannah Secher
BSC Honours Physiotherapy
HCPC MCSP APPI Instructor
Flexibility
‘Flexibility or limberness refers to the absolute
range of movement in a joint or series of joints,
and length in muscles that cross the joints to
induce a bending movement or motion’
Mobility
‘Mobility within a joint is the degree to which the area
where two bones meet (known as an articulation) is
allowed to move before restricted by the
surrounding tissue such as tendons, muscle, and
ligaments. Think of mobility as the range of
uninhibited motion around the joint.
A good level of mobility allows a person to perform
movements without restriction, while a person with
good flexibility may not have the strength,
coordination, or balance to execute the same
movement. Good flexibility does not always denote
good mobility’
Flexibility and Mobility in Synchro
• An excellent sport for improving, developing and
maintaining mobility and flexibility
• Is an important part of the training for synchro
– in order to be able to achieve positions
required in synchro a minimum level of flexibiity
and mobility is essential
• Should form part of training for all Masters
Synchro participants!
Factors affecting flexibility
• Gender – females are more flexible than men
(generally speaking)
• Previous injury or trauma
• Age
• The joint or muscle that is being stretched or
moved
• The environment – temperature, time of day,
state of readiness of the muscle
How does age affect flexibility?
• No matter how old you are – EVERYONE has
the POTENTIAL to improve their flexibility and
mobility
• Age does SLOW down gains made, patience is
key!
• All stretching exercises for the ‘younger’
swimmer are suitable for the older swimmer
depending on ability, injury and knowledge
How does age affect flexibility?
• Muscle fibres change their chemical composition
• Change of tissue to a more fatty and less flexible
tissue
• An increase in calcium deposits, cross fibres and
adhesions
• Joint changes – OA, RA, decrease of fluid and
lubrication
How should you stretch?
• After a good warm up – at least 10-15 mins –
increasing blood flow to muscles and joints,
increase heart rate, increase warmth of the
tissues
• Carefully!!
• Static stretches must be held for a longer period
of time 30-60 seconds as a minimum and
repeated
• VAS Scale - 0-10 – flexibility should be no more
than 6/10 - uncomfortable but tolerable
Why should you stretch?
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Reduces the effect of ageing on connective tissue
Improves mobility of joints
Decreases pain
Improves recovery
Improves your Scores!! 
Let’s Stretch!!
• Key Areas:
Shoulders
Thoracic spine and lumbar spine
Hamstrings and gluts
Calfs
Ankles and feet
Areas of caution
• Must combine flexibility with land based work –
increased risk of osteoporosis – weight-bearing
exercise is very important
• Risk and recovery of injury and from training is
slower – give yourself time
• Combined flexibility and strength/resistance
training
Injury Prevention
• Know yourself and your limits – small gains
• Good balance of training – pool based and land
based
• Recover well – diet, hydration, sleep and
stretching
• Seek medical guidance – GP, physio, sports
therapist – and follow the guidance!
Injury key areas for Synchro
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Shoulders – impingement and rotator cuff
Thoracic spine – posture
Lumbar spine
Hips – eggbeater
Knees
Hamstring muscle strain
Thankyou!
Hannah Secher
[email protected]
07958617059
Safe Stretching!!