Swimming is a common exercise that you have probably done or seen in any fitness class. Swimming is a contralateral movement and therefore a challenging exercise when executed properly. Focus on maintaining a long lower back and putting more of the work into the upper back. The deeper you lengthen and put the work into your own body the greater the benefits.
- Lie on your stomach with arms and legs extended, forehead resting on the mat
- Actively squeeze your legs together, pull the abs in and lift the arms, head and legs away from the mat
- Keep your tailbone lengthen and your pubic bone pressing into the mat
- With control from your center, alternate lifting the right arm left leg and left arm right left
- Following a natural breathing pattern keep the movement going as you focus and lengthen the arms and legs from your center with each movement for 10 counts