Stretching For Freediving: A 4-Week Beginner’s Training Plan to Increase Flexibility, Dive Deeper & Hold Your Breath Longer

Stretching is extremely important for freediving. Flexible respiratory muscles will help you deal better with the pressure, hold your breath longer, and even equalize better. But what muscles should you stretch exactly, and how, and when, and for how long? To give an answer to these questions, I created this easy to follow beginner’s training plan, with simple but effective stretches that will make you noticeably more flexible and a better freediver in a matter of weeks. Just follow the program outlined and go through each week as described in the plan and the results are yours. Good luck and enjoy! Cover Copyright Contents INTRODUCTION WHY STRETCH? WHAT TO STRETCH? WHEN TO STRETCH? HOW TO STRETCH? MISTAKES PEOPLE MAKE WARM-UP 0.1. Shoulder rolls 0.2. Arm swings 0.3. Neck side bends 0.4. Hip circles WEEK 1 1.1. Side bends arms down (dynamic) 1.2. Shoulder stretch horizontal 1.3. Standing spinal twists (dynamic) 1.4. Knee hugs 1.5. Hanging (optional) 1.6. Backbends on gymball (hands on chest) 1.7. Seated uddiyana bandha WEEK 2 2.1. Side bends 1 arm up (dynamic) 2.2. Shoulder stretch arms behind back 2.3. Seated spinal twist 2.4. Child's pose 2.5. Hanging + twist (optional) 2.6. Backbends on gymball (arms sideways) 2.7. Standing uddiyana bandha WEEK 3 3.1. Side bends 1 arm up diagonal (dynamic) 3.2. Shoulder stretch arms up, hands together 3.3. Lying spinal twist 3.4. Cat/cow pose (dynamic) 3.5. Hanging + feet backwards (optional) 3.6. Backbends on gymball (arms extended) 3.7. Lying uddiyana bandha WEEK 4 4.1. Side bends 1 arm up diagonal + push hip (dynamic) 4.2. Shoulder stretch arms up, hands together + lift shoulders 4.3. Lying spinal twist press knee down 4.4. Cobra pose 4.5. Hanging 1 arm (optional) 4.6. Backbends on gymball (arms extended, legs extended) 4.7. Lying uddiyana bandha arms extended CONCLUSION About The Author Gert’s Freediving Gear Guide Let’s Get Connected!