{"activityType":[{"id":38383,"name":"Physical activity"}],"activityCategory":"Activity","completionTime":"30","cost":"\u00A3\u00A3","energy":"Energiser","equipmentList":[{"id":38321,"name":"Scissors","description":"","type":"general"},{"id":0,"name":null,"description":"Suitable swimwear for the location, for everyone","type":"specific"},{"id":0,"name":null,"description":"A list of exercises or stretches","type":"specific"}],"adjustments":"\u003Cp\u003EThose who know multiple stretches or exercises may be able to lead an entire warm-up routine by themselves.\u003C/p\u003E","firstProvidedBy":"","flexibilityStatement":"\u003Cp\u003EMake sure the list of exercises and stretches is suitable for everyone in the group.\u003C/p\u003E","groupSize":"Individuals","guide":null,"meetsRequirements":[{"notes":null,"subRequirementsToQualify":0,"numberOfTimeToComplete":0,"subRequirements":null,"tips":null,"optional":false,"id":47936,"nodeName":null,"title":null,"type":"","image":null,"assets":null,"headerOptions":null,"searchDescription":null,"subHeader":null,"browserTitle":null,"silktide":null,"canonicalUrl":null},{"notes":null,"subRequirementsToQualify":0,"numberOfTimeToComplete":0,"subRequirements":null,"tips":null,"optional":false,"id":47946,"nodeName":null,"title":null,"type":"","image":null,"assets":null,"headerOptions":null,"searchDescription":null,"subHeader":null,"browserTitle":null,"silktide":null,"canonicalUrl":null},{"notes":null,"subRequirementsToQualify":0,"numberOfTimeToComplete":0,"subRequirements":null,"tips":null,"optional":false,"id":47956,"nodeName":null,"title":null,"type":"","image":null,"assets":null,"headerOptions":null,"searchDescription":null,"subHeader":null,"browserTitle":null,"silktide":null,"canonicalUrl":null}],"countsTowardsBadges":[{"title":"Swimmer Stage 3","sections":["Squirrels","Beavers","Cubs","Scouts","Explorers"],"supportedBy":null,"badgeType":{"id":39508,"name":"Staged"},"activityTypes":[],"settings":[],"browserTitle":"Swimmer Stage 3","url":"/staged-badges/swimmer/swimmer-stage-3/","id":47934,"nodeName":"Swimmer Stage 3","type":"badge","image":{"url":"/media/4468/staged-swimmer.png","caption":"Staged Swimmer","type":"png","size":11898,"width":347,"height":350,"altText":""},"assets":null,"headerOptions":{"headerTitle":"Swimmer Stage 3","headerSubTitle":null,"headerCta":null,"headerCtaText":null,"headerCtaLink":null,"headerBackgroundColour":null,"showSEOImage":false,"headerBackgroundImage":null,"quickLinks":null},"searchDescription":"","subHeader":"","silktide":"eyJjbXMiOiJVbWJyYWNvIiwiZWRpdG9yVXJsIjoiaHR0cHM6Ly9wcm9kLWNtcy5zY291dHMub3JnLnVrLy91bWJyYWNvIy9jb250ZW50L2NvbnRlbnQvZWRpdC80NzkzNCJ9","canonicalUrl":"https://www.scouts.org.uk/staged-badges/swimmer/swimmer-stage-3/"},{"title":"Swimmer Stage 4","sections":["Squirrels","Beavers","Cubs","Scouts","Explorers"],"supportedBy":null,"badgeType":{"id":39508,"name":"Staged"},"activityTypes":[],"settings":[],"browserTitle":"Swimmer Stage 4","url":"/staged-badges/swimmer/swimmer-stage-4/","id":47944,"nodeName":"Swimmer Stage 4","type":"badge","image":{"url":"/media/4468/staged-swimmer.png","caption":"Staged Swimmer","type":"png","size":11898,"width":347,"height":350,"altText":""},"assets":null,"headerOptions":{"headerTitle":"Swimmer Stage 4","headerSubTitle":null,"headerCta":null,"headerCtaText":null,"headerCtaLink":null,"headerBackgroundColour":null,"showSEOImage":false,"headerBackgroundImage":null,"quickLinks":null},"searchDescription":"","subHeader":"","silktide":"eyJjbXMiOiJVbWJyYWNvIiwiZWRpdG9yVXJsIjoiaHR0cHM6Ly9wcm9kLWNtcy5zY291dHMub3JnLnVrLy91bWJyYWNvIy9jb250ZW50L2NvbnRlbnQvZWRpdC80Nzk0NCJ9","canonicalUrl":"https://www.scouts.org.uk/staged-badges/swimmer/swimmer-stage-4/"},{"title":"Swimmer Stage 5","sections":["Squirrels","Beavers","Cubs","Scouts","Explorers"],"supportedBy":null,"badgeType":{"id":39508,"name":"Staged"},"activityTypes":[],"settings":[],"browserTitle":"Swimmer Stage 5","url":"/staged-badges/swimmer/swimmer-stage-5/","id":47954,"nodeName":"Swimmer Stage 5","type":"badge","image":{"url":"/media/4468/staged-swimmer.png","caption":"Staged Swimmer","type":"png","size":11898,"width":347,"height":350,"altText":""},"assets":null,"headerOptions":{"headerTitle":"Swimmer Stage 5","headerSubTitle":null,"headerCta":null,"headerCtaText":null,"headerCtaLink":null,"headerBackgroundColour":null,"showSEOImage":false,"headerBackgroundImage":null,"quickLinks":null},"searchDescription":"","subHeader":"","silktide":"eyJjbXMiOiJVbWJyYWNvIiwiZWRpdG9yVXJsIjoiaHR0cHM6Ly9wcm9kLWNtcy5zY291dHMub3JnLnVrLy91bWJyYWNvIy9jb250ZW50L2NvbnRlbnQvZWRpdC80Nzk1NCJ9","canonicalUrl":"https://www.scouts.org.uk/staged-badges/swimmer/swimmer-stage-5/"}],"outcome":[{"id":38382,"name":"Be active","outcomeLabel":"Be active","outcomeDescription":"Look after your body by being physically active. "},{"id":38388,"name":"Live healthily","outcomeLabel":"Live healthily","outcomeDescription":"Gain awareness and practical skills to take care of your body and mind."}],"preparation":null,"preparationTime":"15","reflection":"\u003Cp\u003EThis activity needed everyone to take part in delivering something to the rest of the group. Seeing someone else doing a warm-up correctly should\u2019ve made the routine easier to copy. Did everyone feel \u2018warmer\u2019 and more free floating in the pool after doing the warm-up? Which of the exercises might be useful for doing after your swim, as well as before?\u003C/p\u003E","relatedActivities":null,"setting":[{"id":38367,"name":"In water"}],"supportedBy":null,"takingItFurther":"\u003Cp\u003EDeliver this warm up or a simplified version to another section before they take part in a swimming activity.\u003C/p\u003E","whoIsItFor":"","youthShapedGuidance":"\u003Cp\u003ELet young people pick the exercise or stretch they want from the list. They\u2019ll be more enthusiastic about showing everyone else how to do it, if it\u2019s one that they\u2019ve championed.\u003C/p\u003E","activityTags":[{"id":38546,"name":"Being active"}],"roles":[{"id":39231,"name":"Helpers"},{"id":38724,"name":"Section Teams"},{"id":38725,"name":"Young Leaders"}],"sections":[{"name":"Cubs","id":39274,"logo":"","colour":null,"ageRange":""},{"name":"Scouts","id":39275,"logo":"","colour":null,"ageRange":""},{"name":"Explorers","id":39276,"logo":"","colour":null,"ageRange":""}],"themes":[{"id":40556,"name":"Fitness"},{"id":40543,"name":"Exercise"}],"searchEngineDescription":"Practise some pre-swim stretching routines and learn how loosening up helps us when we\u2019re in the water.","plannerTimeSlot":30.000000,"safetyAlerts":[{"title":"Scissors","alert":"\u003Cp\u003E\u003Cspan\u003ESupervise young people appropriately when they\u2019re using scissors. Store all sharp objects securely, out of the reach of young people.\u003C/span\u003E\u003Cspan\u003E\u003C/span\u003E\u003C/p\u003E"},{"title":"Near water","alert":"\u003Cp\u003E\u003Cspan\u003EManage groups carefully when near water. The \u003C/span\u003E\u003Cspan\u003E\u003Ca href=\u0022/por/9a-activities/#9.13\u0022 title=\u00229. Activities\u0022 data-anchor=\u0022#9.13\u0022\u003Eguidance on activities near water\u003C/a\u003E\u003C/span\u003E\u003Cspan\u003E will help you to keep your group safe. \u003C/span\u003E\u003C/p\u003E"},{"title":"Water games and activities","alert":"\u003Cp\u003E\u003Cspan\u003EBe careful when doing activities with, in, or near water. Check surfaces and reduce the risk of slipping where possible. Make sure you have appropriate supervision for this activity.\u003C/span\u003E\u003Cspan\u003E\u003C/span\u003E\u003C/p\u003E"},{"title":"Online safety","alert":"\u003Cp\u003E\u003Cspan\u003ESupervise young people when they\u2019re online and give them advice about staying safe. Take a look at our\u003C/span\u003E\u003Cspan\u003E\u00A0\u003C/span\u003E\u003Cspan\u003E\u003Ca href=\u0022/volunteers/staying-safe-and-safeguarding/safeguarding-in-the-programme/scouting-online-safely/\u0022 title=\u0022Staying safe online\u0022\u003Eonline safety\u003C/a\u003E\u003C/span\u003E\u003Cspan\u003E or \u003C/span\u003E\u003Cspan\u003E\u003Ca rel=\u0022noopener\u0022 href=\u0022http://nspcc.org.uk/bullying\u0022 target=\u0022_blank\u0022 title=\u0022Bullying (NSPCC)\u0022\u003Ebullying\u003C/a\u003E guidance. 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If you want to know more about specific social networks and games, \u003Ca rel=\u0022noopener\u0022 href=\u0022https://www.childnet.com/\u0022 target=\u0022_blank\u0022 title=\u0022Childnet\u0022\u003EChildnet\u003C/a\u003E\u00A0\u003C/span\u003E\u003Cspan\u003Ehas information and safety tips for apps. \u003C/span\u003EYou can also report anything that\u2019s worried you online to the \u003Ca rel=\u0022noopener\u0022 tabindex=\u0022-1\u0022 href=\u0022https://www.ceop.police.uk/safety-centre/\u0022 target=\u0022_blank\u0022 title=\u0022Safety centre (CEOP)\u0022\u003EChild Exploitation and Online Protection Command\u003C/a\u003E\u003Cspan\u003E.\u00A0\u003C/span\u003E\u003Cspan\u003EAs always, if you\u2019ve got concerns about a young person\u2019s welfare, including their online experiences, follow the \u003C/span\u003E\u003Cspan\u003E\u003Ca href=\u0022/volunteers/staying-safe-and-safeguarding/safe-scouting-cards/safeguarding-code-of-conduct-for-adults-yellow-card/\u0022 title=\u0022Young People First - Yellow Card\u0022\u003EYellow Card\u003C/a\u003E to make a report\u003C/span\u003E\u003Cspan\u003E.\u003C/span\u003E\u003C/p\u003E"},{"title":"Phones and cameras","alert":"\u003Cp\u003E\u003Cspan\u003EMake sure parents and carers are aware and have given consent for photography.\u003C/span\u003E\u003Cspan\u003E\u003C/span\u003E\u003C/p\u003E"}],"safetyAlert":"","safetyTags":[],"deliveryMethods":"","permitRequired":false,"scoutLedQualifications":[],"guidance":null,"aalaRequired":false,"externalQualifications":[],"exceptions":[],"listingVideoUrl":"","disableBasicSafetyChecklist":false,"likes":0,"activitiesAdditionalInfo":{"inclusivityStatement":"\u003Cp\u003EAll Scout activities should be \u003Ca rel=\u0022noopener\u0022 href=\u0022https://www.scouts.org.uk/volunteers/inclusion-and-diversity/supporting-those-with-additional-needs-and-neurodiversity/reasonable-adjustments/badges-and-awards/\u0022 target=\u0022_blank\u0022 title=\u0022Guidance on flexibility\u0022\u003Einclusive and accessible.\u003C/a\u003E\u003C/p\u003E","standardSafetyAlert":"\u003Cp\u003EAll activities must be safely managed. You must complete a thorough \u003Ca href=\u0022/volunteers/staying-safe-and-safeguarding/risk-assessments/\u0022 title=\u0022Risk assessments\u0022\u003Erisk assessment\u003C/a\u003E\u0026nbsp;and take appropriate steps to reduce risk. Use the \u003Ca href=\u0022/volunteers/staying-safe-and-safeguarding/safe-scouting-cards/staying-safe-safety-checklist/staying-safe-leaders/\u0022 title=\u0022Staying Safe - Leaders\u0022\u003Esafety checklist\u003C/a\u003E to help you plan and risk assess your activity. Always get\u0026nbsp;\u003Ca href=\u0022/volunteers/running-your-section/programme-guidance/information-for-volunteers/general-activity-guidance-a-z/approving-activities-guidance-for-lead-volunteers/\u0022 title=\u0022Approving Activities - Guidance for Lead Volunteers\u0022\u003Eapproval for the activity\u003C/a\u003E, and have suitable\u0026nbsp;\u003Ca href=\u0022/volunteers/staying-safe-and-safeguarding/safety/planning-and-assessing-risk/guidance-for-supervision-of-activities/\u0022 title=\u0022Guidance for supervision of activities\u0022\u003Esupervision\u003C/a\u003E\u0026nbsp;and an \u003Ca href=\u0022/volunteers/running-your-section/intouch/\u0022 title=\u0022InTouch\u0022\u003EInTouch\u003C/a\u003E process.\u003C/p\u003E\n\u003Cp\u003EYou must run your activities in line with the \u003Ca href=\u0022/volunteers/staying-safe-and-safeguarding/safe-scouting-cards/safeguarding-code-of-conduct-for-adults-yellow-card/\u0022 title=\u0022Safeguarding Code of Conduct for Adults - Yellow Card\u0022\u003ESafeguarding Code of Conduct for Adults (Yellow Card)\u003C/a\u003E and report any concerns to the UK HQ Safeguarding Team.\u003C/p\u003E","basicChecklist":"\u003Cul\u003E\n\u003Cli\u003EComplete a \u003Ca href=\u0022/volunteers/staying-safe-and-safeguarding/risk-assessments/\u0022 title=\u0022Risk assessments\u0022\u003Erisk assessment\u003C/a\u003E\u003C/li\u003E\n\u003Cli\u003EHave the right \u003Ca href=\u0022/volunteers/running-your-section/adult-to-young-people-ratios/\u0022 title=\u0022Adult to Young People ratios\u0022\u003Eratios\u003C/a\u003E of number of adults to provide suitable\u0026nbsp;\u003Ca rel=\u0022noopener\u0022 href=\u0022/volunteers/staying-safe-and-safeguarding/safety/planning-and-assessing-risk/guidance-for-supervision-of-activities/\u0022 target=\u0022_blank\u0022 title=\u0022Guidance for supervision of activities\u0022\u003Esupervision\u003C/a\u003E\u003C/li\u003E\n\u003Cli\u003ESet up an \u003Ca href=\u0022/volunteers/running-your-section/intouch/\u0022 title=\u0022InTouch\u0022\u003EInTouch\u003C/a\u003E process\u003C/li\u003E\n\u003Cli\u003E\u003Ca href=\u0022/volunteers/staying-safe-and-safeguarding/safe-scouting-cards/safe-scouting-and-emergency-procedures/\u0022 title=\u0022Safe Scouting and Emergency Procedures\u0022\u003EKnow what to do in an emergency\u003C/a\u003E\u003C/li\u003E\n\u003Cli\u003E\u003Cspan\u003EShare information with parents and carers with an\u003C/span\u003E \u003Ca href=\u0022/volunteers/running-your-section/programme-guidance/general-activity-guidance/activity-information-form/\u0022 title=\u0022Activity information form\u0022\u003E\u003Cspan\u003Eactivity information\u003C/span\u003E\u003Cspan\u003E form\u003C/span\u003E\u003C/a\u003E\u003C/li\u003E\n\u003Cli\u003EGet \u003Ca href=\u0022/volunteers/running-your-section/programme-guidance/information-for-volunteers/general-activity-guidance-a-z/approving-activities-guidance-for-lead-volunteers/\u0022 title=\u0022Approving Activities - Guidance for Lead Volunteers\u0022\u003Eapproval from your Lead Volunteer.\u003C/a\u003E\u003C/li\u003E\n\u003C/ul\u003E","scoutLedAvailable":"\u003Cp\u003EThis activity can be led by you or someone else in Scouts:\u003C/p\u003E","permitRequired":"\u003Cp\u003EThe activity leader must have an \u003Ca href=\u0022/volunteers/running-your-section/programme-guidance/activity-permit-scheme/adventurous-activity-permit-scheme/\u0022 title=\u0022Adventurous Activity Permit Scheme\u0022\u003Eadventurous activities permit\u003C/a\u003E with the right level and permissions for your group.\u003C/p\u003E","externallyLedAvailable":"\u003Cp\u003EYou can go to a centre or use an activity leader who\u0027s not part of Scouts:\u003C/p\u003E","aalaRequired":"\u003Cp\u003E\u003Ca rel=\u0022noopener\u0022 href=\u0022https://www.hse.gov.uk/aala/index.htm\u0022 target=\u0022_blank\u0022 title=\u0022AALA licence\u0022\u003EAn AALA licence is required\u003C/a\u003E.\u003C/p\u003E","aalaExempt":"\u003Cp\u003EIf the provider is exempt from the AALA licence.\u003C/p\u003E","publicLiabilityInsurance":"\u003Cp\u003EThe provider must have public liability insurance.\u003C/p\u003E","actvityLink":"/activities/"},"duration":30,"instructions":{"layouts":[{"type":"singleColumn","areas":[{"items":[{"gridType":"RichTextBlock","content":"\u003Ch3\u003EBefore you begin\u003C/h3\u003E\n\u003Cul\u003E\n\u003Cli class=\u0022li1\u0022\u003EUse the\u00A0\u003Ca href=\u0022https://www.scouts.org.uk/volunteers/staying-safe-and-safeguarding/safe-scouting-cards/staying-safe-safety-checklist/staying-safe-leaders/\u0022\u003Esafety checklist\u003C/a\u003E\u00A0to help you plan and risk assess your activity. There\u0027s also more guidance to help you carry out your\u00A0\u003Ca href=\u0022https://www.scouts.org.uk/volunteers/staying-safe-and-safeguarding/risk-assessments/\u0022\u003Erisk assessment\u003C/a\u003E, including examples.\u00A0\u00A0\u00A0\u003C/li\u003E\n\u003Cli class=\u0022li1\u0022\u003EMake sure all young people and adults involved in the activity know how to take part safely.\u00A0\u003C/li\u003E\n\u003Cli class=\u0022li1\u0022\u003EMake sure you\u2019ll have enough adult helpers. You may need some parents and carers to help.\u00A0\u003C/li\u003E\n\u003C/ul\u003E\n\u003Ch3\u003EInformation to consider\u003C/h3\u003E\n\u003Cp\u003EThe aim of a warm-up is to increase heart rate, body temperature and prepare the body for exercise. This activity allows everyone the opportunity to learn a stretch or exercise and teach it to the rest of the group. By doing this they have the opportunity to demonstrate safely how to prepare the body for physical exercise. This method is one version of a warm-up, there are lots of different ones available to use which can be done in a swimming pool or on land.\u003C/p\u003E\n\u003Cul\u003E\n\u003Cli\u003EConsider preparing to do this activity before a swimming activity, as it involves doing a pre-swim warm-up. Have everyone bring swimwear that\u2019s suitable for the location and bring clothes to change into, and book in advance if using a leisure centre, lido or outdoor instructor.\u003C/li\u003E\n\u003C/ul\u003E\n\u003Cp\u003ERemember to look at the \u003Ca rel=\u0022noopener\u0022 href=\u0022https://members.scouts.org.uk/supportresources/76/swimming?moduleID=24\u0026amp;cat=26,407,351\u0022 target=\u0022_blank\u0022 title=\u0022Scouts A-Z: Swimming\u0022 data-anchor=\u0022?moduleID=24\u0026amp;cat=26,407,351\u0022\u003Eguidance on swimming\u003C/a\u003E before completing this activity. Also have a look at the \u003Ca rel=\u0022noopener\u0022 href=\u0022https://members.scouts.org.uk/swimmingfaqs\u0022 target=\u0022_blank\u0022 title=\u0022Guidance for non-swimmers\u0022\u003Eguidance for non-swimmers\u003C/a\u003E if needed.\u003C/p\u003E\n\u003Cul\u003E\n\u003Cli\u003EPrint off, or write down, a list of exercises or stretches suitable for a swimming activity. Make sure there is enough for one per person. You can find some examples in the \u0027Warm-ups for swimmers\u0027 section at the bottom of this page.\u003C/li\u003E\n\u003Cli\u003ECut the stretches and exercises up individually, mix them up and get everyone to pick one.\u003C/li\u003E\n\u003C/ul\u003E\n\u003Ch3\u003EStretch\u003C/h3\u003E\n\u003Col\u003E\n\u003Cli\u003EGet everyone to complete research on the exercise or stretch they have chosen using the internet. They should look at how to do it, what muscles it uses and find out why it helps as part of a warm-up. If there\u2019s time, they could explore how the stretch or exercise helps prepare specifically for swimming.\u003C/li\u003E\n\u003C/ol\u003E\n\u003Cp\u003EThis part of the activity may be easier in a previous session at your meeting place, where it\u2019s safe to use devices with internet access. If they know the stretches and exercises in advance, they could do their research at home before coming to this session.\u003C/p\u003E\n\u003Col start=\u00222\u0022\u003E\n\u003Cli\u003EEveryone should practise their exercise or stretch. Making sure they take it easy, stretching within their limits.\u003C/li\u003E\n\u003C/ol\u003E\n\u003Ch3\u003E... and swim\u003C/h3\u003E\n\u003Col\u003E\n\u003Cli\u003ENow, everyone can get in the shallow area of the pool. Swim gently for five minutes.\u003C/li\u003E\n\u003Cli\u003EEveryone should now take turns to lead their stretch or exercise, by getting out of the pool and demonstrating it to the rest of the group.\u003C/li\u003E\n\u003C/ol\u003E\n\u003Cp\u003EMake sure they name their stretch or exercise and explain how it will help everyone while they are swimming. Continue until all of the exercises or stretches have been done by everyone.\u003C/p\u003E\n\u003Col start=\u00223\u0022\u003E\n\u003Cli\u003ENow that everyone\u2019s warm, have the groups swim briskly for five minutes.\u003C/li\u003E\n\u003C/ol\u003E\n\u003Chr\u003E\n\u003Ch3\u003EWarm-ups for swimmers\u003C/h3\u003E","gtmId":"","gtmClass":""}]}],"config":null},{"type":"threeColumn","areas":[{"items":[{"gridType":"gridImageBlock","gtmId":"gtmId","gtmClass":"gtmClass","image":"/media/5575/sea-creature-yoga-01.png","width":3620,"height":3601,"altText":"","caption":"","link":null},{"gridType":"RichTextBlock","content":"\u003Cp\u003EThese yoga stretches and warm-up exercises will help to make sure you\u2019re water-ready.\u003C/p\u003E","gtmId":"","gtmClass":""}]},{"items":[{"gridType":"gridImageBlock","gtmId":"gtmId","gtmClass":"gtmClass","image":"/media/5574/sea-creature-yoga-poses-pufferfish-01.png","width":3620,"height":3601,"altText":"","caption":"","link":null},{"gridType":"RichTextBlock","content":"\u003Cp\u003E\u003Cstrong\u003EPufferfish\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EEither lying down on your back, fat on the floor, standing up or sitting down, take long, deep breaths, puffing out your tummy as you fill your lungs with air. Then let the air out slowly. Yogic breathing means breathing in slowly for three counts, then breathing out slowly for four.\u003C/p\u003E","gtmId":"","gtmClass":""}]},{"items":[{"gridType":"gridImageBlock","gtmId":"gtmId","gtmClass":"gtmClass","image":"/media/5567/sea-creature-yoga-poses-turtle-01.png","width":3620,"height":3601,"altText":"","caption":"","link":null},{"gridType":"RichTextBlock","content":"\u003Cp\u003E\u003Cstrong\u003ETurtle\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003ESitting on the floor with your legs stretched out in front of you, bend the knees slightly as you lean forward. Put your arms between your knees then hook them underneath. If it\u2019s comfortable, gently straighten your arms and legs, with your arms still underneath and reaching out away from you. Stay in the position for a few breaths, then slowly come out of the pose. Repeat a few times.\u003C/p\u003E","gtmId":"","gtmClass":""}]}],"config":null},{"type":"threeColumn","areas":[{"items":[{"gridType":"gridImageBlock","gtmId":"gtmId","gtmClass":"gtmClass","image":"/media/5566/sea-creature-yoga-poses-jellyfish-01.png","width":3620,"height":3601,"altText":"","caption":"","link":null},{"gridType":"RichTextBlock","content":"\u003Cp\u003E\u003Cstrong\u003EJellyfish\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EStanding up, straighten your shoulders and imagine a thread pulling your head up to the sky. Slowly go into a forward bend by folding over at the hips. Relax your torso, and swing your arms gently from side to side like a jellyfish\u2019s tentacles.\u003C/p\u003E","gtmId":"","gtmClass":""}]},{"items":[{"gridType":"gridImageBlock","gtmId":"gtmId","gtmClass":"gtmClass","image":"/media/5565/sea-creature-yoga-poses-whale-01.png","width":3620,"height":3601,"altText":"","caption":"","link":null},{"gridType":"RichTextBlock","content":"\u003Cp\u003E\u003Cstrong\u003EWhale\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003ELie down on your front, bend your knees behind you, then slowly and carefully reach behind you with both hands. Stretching back gently, firmly take hold of your feet between the ankles and toes. Hold for a few yogic breaths, then gently release your feet to the floor. Repeat a few times.\u003C/p\u003E","gtmId":"","gtmClass":""}]},{"items":[{"gridType":"gridImageBlock","gtmId":"gtmId","gtmClass":"gtmClass","image":"/media/5568/sea-creature-yoga-poses-octopus-01.png","width":3620,"height":3601,"altText":"","caption":"","link":null},{"gridType":"RichTextBlock","content":"\u003Cp\u003E\u003Cstrong\u003EOctopus\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EFirst, get into the Lotus position by sitting on the floor and crossing your legs. If it\u2019s comfortable, place one of your feet on top of the opposite thigh (different people find one leg easier than the other, so try both). Then gently wave your arms up and down at your sides. Repeat a few times.\u003C/p\u003E","gtmId":"","gtmClass":""}]}],"config":null},{"type":"singleColumn","areas":[{"items":[{"gridType":"accordion","gtmId":"","gtmClass":"","showExpand":false,"items":[{"gridType":"accordionItem","gtmId":"","gtmClass":"","body":"\u003Cul\u003E\n\u003Cli\u003ECross-body shoulder stretch\u003C/li\u003E\n\u003Cli\u003EOverhead triceps and shoulder stretch\u003C/li\u003E\n\u003Cli\u003EStanding hamstring stretch\u003C/li\u003E\n\u003Cli\u003EStanding quad stretch\u003C/li\u003E\n\u003Cli\u003EStanding side bend\u003C/li\u003E\n\u003Cli\u003ECobra pose abdominal stretch\u003C/li\u003E\n\u003Cli\u003ELeg pendulum\u003C/li\u003E\n\u003Cli\u003ELunges\u003C/li\u003E\n\u003Cli\u003EStar jumps\u003C/li\u003E\n\u003Cli\u003ESquats\u003C/li\u003E\n\u003Cli\u003EHigh knees\u003C/li\u003E\n\u003Cli\u003EBum kicks\u003C/li\u003E\n\u003Cli\u003EHip circles\u003C/li\u003E\n\u003Cli\u003EArm circles\u003C/li\u003E\n\u003C/ul\u003E","label":"Other stretches and exercises"}]}]}],"config":null}]},"ownerAuthor":null,"porRules":null,"id":50006,"nodeName":"Stretch and swim","title":"Stretch and swim","type":"activity","image":null,"assets":[],"headerOptions":{"headerTitle":"Stretch and swim","headerSubTitle":null,"headerCta":null,"headerCtaText":null,"headerCtaLink":null,"headerBackgroundColour":null,"showSEOImage":false,"headerBackgroundImage":null,"quickLinks":null},"searchDescription":"Practise some pre-swim stretching routines and learn how loosening up helps us when we\u2019re in the water.","subHeader":"Practise some pre-swim stretching routines and learn how loosening up helps us when we\u2019re in the water.","browserTitle":null,"silktide":"eyJjbXMiOiJVbWJyYWNvIiwiZWRpdG9yVXJsIjoiaHR0cHM6Ly9wcm9kLWNtcy5zY291dHMub3JnLnVrLy91bWJyYWNvIy9jb250ZW50L2NvbnRlbnQvZWRpdC81MDAwNiJ9","canonicalUrl":"https://www.scouts.org.uk/activities/stretch-and-swim/"}