Swimming

Equipment:

Mat

Prop:

None

Difficulty (1-5):

2

Repetitions:

10-20 (sets)

Main Body Position:

Prone

Spine Position:

Extension

Part of Series?

No

Start Position 🏁

  • Lie on front
  • Legs and feet together
  • Point feet
  • Stretch arms out in front, elbows straight, palms down
  • Tip of nose touching mat or hovering slightly above
  • Maintain relaxed, unshrugged shoulders

Cues 💡

  • Lift as much of body as possible off mat
  • Draw abdomen in
  • Look ahead and slightly down
  • Press front of hips down into mat
  • Lengthen spine, arms and legs as much as possible
  • Watch neck doesn’t overextend. Imagine keeping a softball between chin and sternum.
  • Lift one arm plus opposite leg a touch higher and alternate back and forth in a swimming-like motion
  • Make movements large and dynamic

Breathing 🫁

  • Inhale (nose) for a few sets
  • Exhale (mouth) for a few sets

Modifications 🔧

  • Bend elbows
  • Keep arms beside torso, pumping them up and down from there