The exercises of this stage can be used to warm up in stretching the muscles.

1. Stand on your right leg, slightly bending it at the knee, and stretch your left leg forward so that it rises freely to the surface of the water. Raise your leg until you feel pain. Lower your leg and repeat again. Do a few movements with one leg, then the other. You can support the leg with your hands, helping it stay on the water.

2. Stand on one leg, and try to reach the buttock with the heel of the other leg underwater. To facilitate the movement, support the foot with your hand.

3. Stand at the edge of the pool, grasp the side with your hands, rest one foot on the bottom. With the pads of the fingers of the second leg, rest against the wall of the pool. Pull your torso against the wall with your hands so that the calf muscle is stretched. Make movements to the wall and away from it alternately with your right and left legs.

4. Stand in the starting position – legs apart (the water in the pool should reach the shoulders). The hips and knees should be directed forward, while the knees are slightly bent. Raise your hands up. Slowly bring one arm back (behind the head) and gently stretch. Support it with your other hand – this will facilitate stretching. Then change hands. This exercise helps to stretch the muscles of the shoulder. Try to get the fingers of the stretching and supporting hands to meet on the back. In this case, you will achieve a greater effect in stretching the deltoid muscle of the shoulder.

5. Stand shoulder-deep in water, legs apart. Lower your relaxed hands down and let them rise to the surface of the water, diverging to the sides. Gently stretch your arms forward (they should slide smoothly over the surface of the water), tilt your neck slightly and stretch your arms until you feel pain in the neck and in the area of ​​​​the shoulder blades.
Then slowly lower your arms under the water while lifting your chest. When the arms are lowered, stretch them along the body and begin to slowly, smoothly wind them back, behind the back. Try to make the shoulder blades touch.

6. Stand so that the water reaches your shoulders, raise your arms forward to shoulder level and lower them sharply, then take them back. Do it several times, starting with smooth lowering and ending with sharp, resetting movements.

7. Stand waist-deep in water. Place your feet shoulder-width apart, tilt your body forward slightly and perform circular movements alternately with the right and left hands, slightly turning the body to the sides.

8. Feet shoulder width apart. Lower your arms along the body down and turn the torso in each direction 4-5 times.

9. Stand at a depth so that the hearth reaches your shoulders. Raise your straight arms and cross them in front of you, then spread them apart as wide as possible. Then gently lower your hands down and chat in the water with your hands, relax. Repeat several times.

10. Lie on your stomach in the water, holding your hands on the foam or air mattress. Let your feet rise freely to the surface of the water and lie down for a few minutes calmly, relaxed. Then make a light, shaking movement with your feet. Roll over onto your back and do the same.
In conclusion, it is recommended to calmly swim for 5-10 minutes with light music.