20 Swimming Cool-Down Exercises, in the Pool and on Dry Land
A few minutes of easy movement and gentle stretching after a swim helps you bring your breathing down and finish the session feeling loose rather than stiff.
How to use this list
Pick three or four in-pool exercises and four or five stretches; you do not need all twenty. Stretch gently, never to the point of pain, and hold each stretch for about 20 to 30 seconds while breathing slowly. If you have an injury, follow your physiotherapist's advice.
In the pool
- Easy front crawl: 2 to 4 lengths at a very relaxed pace with long strokes.
- Easy backstroke: opens the chest and shoulders after front crawl.
- Breaststroke with a long glide: slow strokes, holding each glide.
- Gentle kick with a board: loosens the legs.
- Kick on your back: arms by your sides, relaxed.
- Back float: float with slow, deep breaths for a minute.
- Sculling on your back: small hand movements to move gently head-first.
- Water walking: walk forwards, backwards and sideways in the shallow end.
- Leg swings at the wall: hold the wall and swing one leg gently forward and back, then side to side.
- Bobs: slow, relaxed bobs, breathing out underwater, to bring your breathing down.
On dry land
- Cross-body shoulder stretch: pull one straight arm across your chest with the other hand.
- Overhead triceps stretch: one hand reaching down your back, the other gently pressing the elbow.
- Doorway chest stretch: forearm against a wall or door frame, turn gently away.
- Arm circles: slow, small circles forwards and backwards.
- Neck side stretch: tilt your ear towards your shoulder, gently.
- Cat-cow: on hands and knees, alternately round and arch your back slowly.
- Child's pose: kneel, sit back on your heels and reach your arms forward along the floor.
- Hip flexor stretch: half-kneeling lunge, pushing the hips gently forward.
- Hamstring stretch: one leg straight on a bench, lean forward from the hips.
- Calf and ankle stretch: against a wall, back leg straight and heel down; then circle your ankles. Helps if you are prone to cramps; see preventing cramps.
Finish with water
You sweat while swimming, especially at outdoor pools in Singapore. Drink water after every session, and eat something sensible if you are hungry; see why swimming makes you hungry.
Cool-downs on recovery days
On easy days, a whole session can be a long cool-down. Try our recovery swim workouts.
Build it into every session
Our swim workouts for beginners all finish with a short cool-down. If shoulder or back stiffness persists, read swimming injuries and see a physiotherapist.
More in health and wellbeing
- How to warm up before swimming12 exercises on land and in the pool
- Dryland training for swimmers10 exercises and how to build a routine
- Swimming and mental health10 ways swimming can support your mood, and what the evidence says
- Is swimming an aerobic exercise?10 facts about swimming for fitness and how much you need
Further reading
- World Health Organization, Physical activity fact sheet. How much activity adults and children need each week.
- National Environment Agency, Lightning safety poster. Leave the water during thunderstorms and wait 30 minutes after the last thunder.
Want a structured swimming routine?
Tell us how you swim now and your goals. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.