McLeod - Swimming Anatomy - 2010

Execution

1 . Begin facedown with a physioball positioned under your hips.

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

3.Move one arm to the streamlined position and use the other for balance.

4.Move the second arm to the streamlined position.

5.Hold this body position tightly for two to four seconds.

6.Reverse the movements.

Muscles Involved

Primary:Erector spinae

Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus

Swimming Focus

Although this looks like a straightforward exercise, it is challenging to perform because it depends not necessarily on strength but on the ability to react dynamically to the challenge of balancing on the physioball while simultaneously holding the streamlined body position. Balance can be improved by first becoming comfortable with the physioball back extension exercise previously described. To transition into performing the full streamline, begin by alternating a single arm into the streamlined position while using the other hand for balance. You will find the exercise easier to perform by focusing first on positioning the legs and then slowly bringing the arms into position, rather than trying to get into position quickly. Slightly deflating the physioball will also make the exercise easier to perform.

Execution

1 . Begin with a physioball positioned under your abdomen. Brace your feet against a wall.

2.Push with your legs, rolling out over the ball until your body is in a straight line from your heels to the tip of your head.

3.As you extended your body forward, bring the arms into a streamlined position.

4.Slowly return to the starting position.

Muscles Involved

Primary:Erector spinae

Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus