Swimming should be more effective. Swimming is a whole-body exercise, using most of the muscles of the whole body, and the sports injury is relatively small. The premise of plasticity is persistence, and you can't fish for three days and dry the net for two days. But swimming is technically demanding. First of all, technical actions should be standardized. If the action is not standardized, it is difficult to achieve the modeling effect, and it may also cause sports injuries and body distortion. And swimming needs a lot of venues. Unlike yoga, you can practice with a yoga mat at home. But ultimately, it depends on your personal preference. With a good venue, you don't have to bother to go swimming. Yoga may cause sports injuries at first.

If possible, I suggest practicing both. The effect of yoga on swimmers lies in that it can improve the uneven use of muscles, make muscles longer and joints reset, make the body more stable through stretching, make swimmers show a better state, face various difficult challenges and improve their swimming performance. Of course, there are many things to prepare for swimming, such as swimsuits, goggles, swimming caps, absorbent towels and so on. Female swimmers had better prepare chest stickers.

Lumbar disc herniation is not suitable for butterfly stroke. The body movement of butterfly swimming for a long time is relatively large, and excessive use of shoulders can easily cause chronic inflammation of shoulder soft tissue. In addition, long-term stress on the lumbar spine is likely to cause compression fractures. Patients with low back pain or lumbar disc herniation are more suitable for breaststroke and freestyle.

The skin of human body is cold when it meets water, and the blood vessels contract, so that a large amount of peripheral blood enters the heart and deep tissues of human body, so that the visceral blood vessels expand, and the blood flow in the lumen causes a greater impact than usual, which significantly improves the elasticity of the blood vessel wall; In addition, when we keep breathing while swimming, we enhance the strength of the respiratory muscles and improve the ventilation function of the lungs. Swimming can also increase lipase in the blood, accelerate the decomposition of cholesterol, thus reducing the accumulation of deposits on the blood vessel wall, which has a good effect on preventing or alleviating arteriosclerosis and cardiovascular diseases.

Because the leg movement of breaststroke is easy to increase the burden of knee ligament and the friction of knee joint, it will also aggravate the deformity of O-leg. Therefore, patients with knee osteoarthritis and O-leg should avoid breaststroke when swimming. You can choose freestyle, backstroke and other swimming methods.