This upper body stretching session for freediving is short and sweet and has an added bonus of a video to help you along. Stretching before freediving is recommended to help rib cage and diaphragm flexibilty and help prevent injury. When you freedive to depth, the volume of the lungs decreases dramatically. The ribs compress and the diaphragm rises up into the chest cavity. If you lack flexibility then it is possible to have a lung squeeze.
An upper body stretching session for freediving ensures that the intercostal muscles are stretched and help the body get ready for a freediving session. An upper body stretching session for freediving is taught on every course and also on our holidays. It’s the perfect way to wake the body up and help get it in dive mode.
This article contains some useful and simple upper body stretches and also a video containing some extra stretches that you can do to prepare for a dive or at any time of the day.
When you prepare for an upper body stretching session for freediving, it’s important for your body to be warm. Always take things slowly and to your own level. Listen to what your body is telling you! Once you learn the stretches, try doing them with your eyes closed so you can fully focus on what is going on internally. Listening to the video is good for this as you can be prompted for the next stretch.
The video also contains some head and neck stretches that are great for aiding equalisation.
To do the upper body stretching session for freediving, you can sit on the edge of a chair, stand, or sit on the floor. We recommend sitting on a thick book or yoga block so that your knees are lower than your hips and you can sit comfortably with a straight spine.
Make sure that for all the stretches, you do the full, three part yoga breath to fully inflate and deflate the lungs.
Upper body stretching session for freediving – arms over the head stretch
Photo by Paul Syms
Stretch your arms above your head interlock the fingers and push your palms towards the ceiling. Concentrate on keeping the shoulders and shoulder blades moving down the back of the body and bringing your arms straight and vertical to the floor. If you are standing, relax the knees and tip the pelvis under to avoid strain on the lower back. Breathe deeply and relaxed for three breaths. Bring the arms down and change the interlocking of the fingers so that the other thumb is on top. Repeat the exercise.
Upper body stretching session for freediving – back of shoulder stretch
Photo by Paul Syms
Extend your arms in front of you and interlock the fingers. As you inhale deeply, drop the chin to the chest and round the back, breathing into the back lungs. Exhale and return to the start position. Repeat for three breaths.
Upper body stretching session for freediving – chest stretch
Photo by Paul Syms
Extend your arms behind your back and interlock the fingers. As you inhale deeply, drop the chin to the chest and lift the chest away from the arms, breathing into the lungs and chest. Breathe out and return the body to its starting position. Repeat for three breaths.
Upper body stretching session for freediving – side twist
Photo by Paul Syms
Bring your right arm behind the body, hand next to the bottom, and the left hand on the right knee. Twist the body round to the right side as far as you can. Start long, slow, complete breaths in and out. Visualise the spine lifting on the inhale and twisting round on the exhale. Breathe for at least four long breaths and return to centre on an exhale. Repeat on the other side.
Upper body stretching session for freediving – seated side stretch
Photo by Paul Syms
Place your right hand on the floor or on a block by your side. Extend the left arm up into the air and bring the body to the right side. Concentrate on breathing into the left hand side of your ribs as you bend your body to the right side for at least four breaths. On an exhale, return to the start position. Repeat on the other side.
Upper body stretching session for freediving – Eagle arms stretch
Photo by Paul Syms
Bring your arms straight out in front of the body and place the right arm over the left. Bend the arms and hook at the elbows, bringing the forearms up to vertical. Pull the elbows together until you feel a stretch across the back of the shoulders. If this feels easy then bring the elbows higher and the upper arms away from the body. If you’re not sure what you’re doing then make sure you watch the video below! Hold for at least four breaths and then repeat on the other side.
The above stretches are only a guide; you can add many more stretches as you find ones that suit you. The more the better! The most important thing is to listen to your body and not to strain.
Upper Body Stretching Session for Freediving – watch the video
Now you’ve had a go at a short upper body stretching session for freediving, come and learn more on one of our holidays or courses!
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