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‫Head to knees stretch is one of the most important stretches in West swimming technique in order to

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‫protect the lower back in the long gate to lower back muscles.

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‫We lift the legs something like the line if the waist is slowly we tried to put the head towards the

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‫knee after stretching for 10 seconds switched between the legs is stretched out the leg.

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‫If you feel pain just a bit in a lower back put the leg a bit lower and perform the same stretch but

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‫slowly slowly in order to longer the muscles stretch your muscles but not to create stress maybe pain

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‫in your lower back.