McLeod - Swimming Anatomy - 2010

ASAFETY TIP

A slight degree ofhyperextension, equal to the amount performed during butterfly or breaststroke recovery, is allowable, but amounts beyond that are discouraged to minimize the risk ofinjury.

VARIATION

Lumbar Extension With Rotation

A rotational component can be added to the ending position to mimic the long-axis rotation that the trunk undergoes during freestyle and backstroke swimming. Be careful to avoid hyperextending your back in the process of adding in the rotation component.

Execution

1 . Begin facedown with a physioball positioned under your hips. Stabilize your upper body by resting your hands on the ground. Your legs should be straight, with just your toes touching the ground.

2.Lift your heels and shoulders upward, taking care not to extend your neck.

3.Pause at the top of the movement, using only your fingertips for balance.

4.Slowly return to the starting position.

Muscles Involved

Primary:Erector spinae

Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus

Swimming Focus

The motions performed during this exercise closely mimic the undulating and wavelike body movements performed during butterfly, breaststroke, and underwater dolphin kicking. Although the exercise recruits the same muscles as the lumbar extension exercise, the range of motion performed is more limited, decreasing its benefit to enhancing starts. While performing the exercise, keeping the cervical spine and head in line with the rest of the spine is important in maintaining proper positioning of the lumbar and thoracic spine.

allowable, but amounts beyond that are discouraged to minimize the risk ofinjury.