Swimming Anatomy

3. In the ending position, emphasize pinching your shoulder blade backward.

4. Return to the starting position.

Muscles Involved

Primary:Latissimus dorsi

Secondary:Trapezius, rhomboid major, rhomboid minor, teres major, posterior deltoid, biceps brachii, brachialis, external oblique, internal oblique

Swimming Focus

This exercise ties movements of the shoulder girdle and arms to those of the trunk, in the process linking the recruitment of the latissimus dorsi to the internal and external obliques. This in turn strengthens the linkage between the arms and legs during freestyle and backstroke.

To emphasize the linkage between the core trunk musculature and the latissimus dorsi, focus on setting the core as described in the introduction to chapter 5. While performing the exercise, focus on keeping the elbow high throughout the entire range of motion.

Lumbar Extension

Execution

1. Lie facedown, position the bolster just below your hips, and secure your ankles.

2. From a hanging position, raise your torso until your legs and upper body are in a straight line.

3. Slowly lower your upper body back to the hanging position.

Muscles Involved

Primary:Erector spinae

Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus

Swimming Focus

This exercise targets the primary and secondary muscles in a manner that is beneficial to several demands encountered while swimming the four competitive strokes. Butterfly and breaststroke swimmers will benefit through strengthening of the undulating or wavelike body movements that are integral to their movement through the water. The exercise also helps to strengthen the underwater dolphin kick. The exercise can also improve the start by helping the swimmer extend into a streamlined position off the blocks or, in the case of backstroke, by helping the swimmer get off the wall and into the water.

SAFETY TIP

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

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.

Physioball Back Extension

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.

SAFETY TIP

A slight degree of hyperextension, equal to the amount per- formed during butterfly or breaststroke recovery, is allowable, but amounts beyond that are discouraged to minimize the risk of injury.

Physioball Prone Superman Progression

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