Exercise
Swimming
BeginnerProne alternating arm and leg lifts that build back extension endurance.
Setup instructions
Lie prone with arms reaching overhead and legs long. Draw the abdominals up and lengthen the tailbone. Keep the gaze down to protect the neck.
Breathing cues
Inhale for three beats. Exhale for three beats.
Movement steps
- 1Inhale for three quick lifts of the opposite arm and leg.
- 2Exhale for three on the other side.
- 3Keep the torso long and the limbs reaching.
- 4Continue alternating with a swimming rhythm.
Common mistakes
Lifting too high from the low back; turning the head up; bending the knees; holding the breath.
Safety notes
Keep lifts small if lumbar compression appears. Stop for neck or back sharp pain.
Connections
FAQs
Is Swimming beginner-friendly?
Yes. Swimming is commonly taught early as a gentle back-extension endurance drill.
What muscles does Swimming work?
Upper back, glutes, and hamstrings lift the limbs; abdominals stabilise the trunk.
What is Swimming good for?
It builds posterior-chain endurance and coordination without heavy load.
How high should I lift?
Lift only as high as the extension stays in the upper back and the low back stays long.