After each sport session, it is essential to recover properly in order to be fully fit for your next session, improve your performance and avoid injury.

When swimming, the muscles that are exercised the most are those of the upper body, and there are many of them! That's why we will list the different areas to be massaged in order to relax the muscles used and speed up recovery. To make the massage more effective, you can use self-massage accessories and a massage balm, cream or oil. In every case, it is advisable to massage each muscle group for 5 minutes. 


What parts of the body and what muscles should be targeted for a post-swim recovery massage

Latissimus dorsi

Along with the arms, these are the muscles that work the hardest during your swimming session. We recommend that you use the massage roller by placing it on the side of the back, on the right and then the left, to relax each latissimus dorsi. You can use the massage ball for a more targeted area, if you have a knot for example.

Between the shoulder blades

The use of the massage double ball is ideal for targeting the muscles around the spine (known as the paraspinal muscles) and relieving tension in this area.


Double balle de massage : auto massage du dos // Aptonia Decathlon

Arms (biceps and triceps)

Opt for a self-massage with a balm, oil or cream. If you do not know what products to choose, click here:  

The shoulders (the muscles known as the deltoids) and trapezius muscles

Opt for a self-massage with a balm oil starting at the shoulders and moving up the trapezius muscles.



Use a massage ball




Balle de récupération : auto massage du grand Pectoral // Aptonia Decathlon

To finish your massage session and complete the recovery, you can stretch your back and back muscles by adopting the muslim prayer position. As you stretch your arms forwards, you will improve flexibility and make the entire area, which you used when swimming, more mobile.

Similarly, for the arms (triceps), shoulders and pectorals, stretching improves flexibility and the range of movement of the joints making your movements more efficient. In this case, do short stretches to relax the muscles just after the physical activity and before the massage. A session of long stretches is recommended outside the training sessions at least 4 to 5 hours after the physical activity or on the following day.

You will then be relaxed and ready for your next session!



Pierre Yves