Swimmers

How To

This is an excellent exercise for your butt, lower back, and core. It also targets the back extensor muscles. Strong back extensors are needed to reduce the tension in your neck and shoulders. You will also be keeping your abdominals engaged throughout the movement, especially the obliques. Your abs work together with your back muscles to support your spine and neck, so you aren't trying to lift your upper body and head with your neck and shoulder muscles.

• Lie on your stomach with the legs straight and together.
• Stretch your arms straight overhead, keeping your shoulder blades settled in your back and your shoulders away from your ears.
• Pull your abs in so that you lift your belly button away from the floor.
• Extend your arms and legs so far in opposite directions that they naturally come up off the floor. At the same time, lengthen your spine so that your head moves up off the mat as an extension of the reach of your spine.
• Pump your right arm and left leg up and down in a small pulse, continuing to reach out from your center. Alternate right arm/left leg and left arm/right leg pulses.
• Don't forget to breathe. This should feel like swimming in a pool.

Tips

Avoid Raised Tailbone

Protect your lower back by keeping your tailbone moving down toward the mat.

Avoid Crunched Neck

Keep your face down toward the mat; don't crane or strain your neck by trying to look out or up.

Stop on Weak Core

Stop when you don't have the core support you need to continue and you begin to lose your proper form and alignment.