Warmup for Stat/Dyn/Free

[penguinator]

I have a few problems in my statics/dynamic/freediving that I need to overcome such as relaxation techniques, dealing with contractions and things like that, but I will deal with those one at a time.

My first question relates to warmups and relaxation before the breathhold.
So far, all I have been doing is a few 30" breath holds and just trying to visualise myself relaxed and then I go straight into the breath hold.

Are there any suggestions to increase performance through warmups? Like stretches or breathing techniques and relaxation?

Would it be worth for me to take up yoga? Or should I not be worried about that at this stage?

Any help is appreciated! :friday

 

[Waterysmile]

All I know is to be calm and not move around much before apnea (to keep heart rate low) and to do 2-3 minutes deep and slow breathing before the first hold.

 

[DiverTodd]

For me, the best warm up for a hold is usually....a hold. For instance, whenever I do a static table, the first hold is sometimes difficult for me to get through, but after that one, the rest are managable. So, I usually just count the first hold as the "warm up" hold. You might also want to do a few lung stretching exercises before a hold, sometimes they help me. With pursed lips (to restrict airflow), slowly fill first your lower lungs (diaphragm), and once full, move to your upper lungs. Exhale the same way, and repeat 2 or 3 times. When I do a few of these, it seems to help get my lungs ready for the large breaths I'll be taking.

Todd

 

[rslomkow]

I don't do statics, but I do Dynamics and Freedives.

Empty lung dives help me get into the "zone" much faster than full lung dives.

Without some kind of warm up I can only do about 30 seconds. 90+ seconds once in the zone.

The one problem that I do find is some days I have a stiff belly/diaphram.

Strangly toe-touchs help for this.

I do:
- feet hip distance apart pointing forward
- hands pointed up the sky, look up and stretch
- lean over hold the elbows and relax the shoulders
- sink further down on every exhale

No idea why that helps, but it tends to make me feel better.