Freediving 101

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Warm-up Before Freediving: 12-Step FiDive Procedure + Key Stretches

Warm up is important before performing any exercise. Though Freediving does not require fierce movement, a proper body stretching is helpful to reduce the chance of straining your muscle. FiDive has made a 12-step warm up procedure for you to relax your muscle tissue. Follow the easy warm up steps below to better your freediving performance!

Step 1

Press your head to stretch your neck and stand with legs open. Finish one side and do another side.

Press your head to stretch your neck and stand with legs open

Step 2

Side Bend to increases flexibility of spine and rib cage. Finish one side and do another side.

Side Bend to increases flexibility of spine and rib cage

Step 3

Lift your elbow and pull it across your chest towards the other side of your body to stretch shoulders and arms. Finish one side and do another side.

Lift your elbow and pull it across your chest towards the other side of your body to stretch shoulders and arms

Step 4

Stretch forearms by straightening out your arm and pull your fingers back by another hand. Press your toes. Finish one side and do another side.

Stretch forearms by straightening out your arm and pull your fingers back by another hand

Step 5

Stretch wrists by pulling your fingers back. Press your instep into the ground. Finish one side and do another side.

Stretch wrists by pulling your fingers back

Step 6

Keep your knees straight and bend your belly to your legs as much as possible.

Keep your knees straight and bend your belly to your legs as much as possible.

Step 7

Squat with hands on kneels, one hand push your kneel and body lean to one side. Stand on toes if possible. Finish one side and do another side.

Squat with hands on kneels, one hand push your kneel and body lean to one side. Stand on toes if possible

Step 8

Lunge with kneel on land to stretch your thigh. Finish one leg and do another leg.

Lunge with kneel on land to stretch your thigh

Step 9

Sit on one leg and straighten out one leg to stretch your side thigh. Finish one leg and do another leg.

Sit on one leg and straighten out one leg to stretch your side thigh

Step 10

Knee to chest as much as possible. Toes press toward the ground. Finish one leg and do another leg.

Knee to chest as much as possible. Toes press toward the ground

Step 11

Foot to hip as much as possible while standing straight. Finish one leg and do another leg.

Foot to hip as much as possible while standing straight

Step 12

Perform wrists and ankles rotation in clockwise and anticlockwise. You may rotate them as much as you feel they get smooth.

Perform wrists and ankles rotation in clockwise and anticlockwise

You did a great job!

Key Stretches: Throat, Diaphragm, Instep

Stretches for diaphragm and throat are essential before freediving because they are related to your lung flexibility and muscle flexibility to perform Frenzel equalization.