New York State allows you to see a physical therapist without a referral from your doctor and be covered by most health insurance companies.

Rules for Static Stretching:

Warm up your muscles first, then stretch while your muscles are still warm.

Slowly take your muscles to the end of their range. You will feel light resistance in the muscle, but you should never feel pain during a stretch.

Hold the stretch in a static position. Do not bounce. This will help slow down the nerve impulses and return your muscles to a resting state.

Hold each stretch for 20-30 seconds. Repeat each stretch 3-4 times.

Static Stretches for Swimming:

These muscles are your prime movers for swimming. You'll need to stretch these muscles after you swim. Don't forget to stretch both sides.

Pectoral Muscles	Posterier Shoulder Stretch	Neck and Trapezius
Hips can be moved from side to side, keeping hands firmly in place to apply extra pressure to one side at a time.		Bend your neck sideways, keeping the opposite shoulder firmly depressed. This stretch can also be repeated with the head rotated away from the depressed shoulder.
Shoulder Eternal Rotators	Lumbar Spine Lateral Flexors	Trunk Rotation
User your towel to gently pull the bottom arm up.
Calf (Gastrocnemeus) Stretch		Hamstrings