‫Head to knees stretch is one of the most important stretches in West swimming technique in order to
‫protect the lower back in the long gate to lower back muscles.
‫We lift the legs something like the line if the waist is slowly we tried to put the head towards the
‫knee after stretching for 10 seconds switched between the legs is stretched out the leg.
‫If you feel pain just a bit in a lower back put the leg a bit lower and perform the same stretch but
‫slowly slowly in order to longer the muscles stretch your muscles but not to create stress maybe pain
‫in your lower back.