Backstroke

Rectus Abdominis, Internal Oblique, External Oblique

• Keep the spine in flexion with the chest lifted throughout the entire exercise.

• Deepen to lift the chest more when the hands are on the tops of the thighs.

  
  

Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus

• Lift the legs to 90 degrees.

• Work with the abdominals to hold the legs in the air against gravity as they circle and remain low in 45 degrees.

Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus

• Keep the legs closed together in tabletop and 90 degrees.

• Close the legs together in the circle.

Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii

• Resist the springs in the starting position and as the arms reach up.

• Resist the springs in the circle with the shoulder horizontal abductors and shoulder adductors.

Posterior Deltoid, Infraspinatus, Teres Minor, Middle Deltoid, Latissimus Dorsi, Teres Major

• Resist the spring load as the arms open to a T in the circle.

Pectoralis Major, Anterior Deltoid, Coracobrachialis

• Close the arms at the end of the circle.

  
  

• Spinal stabilizers provide lumbo-pelvic stabilization.

• Scapular depressors and adductors keep the scapulae down away from the ears and stabilized.

• Scapular upward rotators swing the scapulae down and under the armpit to allow from overhead reach.

• Scapular downward rotators swing the bottom tips of the scapulae together as the arms circle down to the hips.

• Shoulder flexors assist the spinal flexors as the chest lifts another inch before returning to start.

• Elbow extensors straighten the arms and keep them straight as well as resisting the spring load to bend back to start.

• Hip extensors assist as the legs lower and close in the circle.

• Knee extensors straighten the legs and keep them straight.

• Knee flexors bend the knees back to tabletop.

• Plantar flexors keep the feet pointed.