Swimming
Plane of Motion
Sagittal
Muscle Focus
Spinal Extensors & Posterior Spinal Stabilizers
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Keeps the spine and upper trunk lifted off the mat.
Works with the anterior spinal stabilizers and rotators in counterrotation to keep the torso stable against the swimming actions.
Hip Extensors
Gluteus Maximus, Hamstrings
Keep the legs lifted off the floor.
Work with the hip flexors in the swimming action of the legs.
Othe Muscles at Play
Anterior spinal stabilizers provide lumbo-pelvic stabilization and limit the pelvic anterior tilt and assists with the spinal rotators in counterrotation.
Hip flexors assist with the hip extensors in the swimming actions of the legs.
Knee extensors keep the knees straight.
Plantar flexors keep the feet pointed.
Shoulder flexors keep the arms lifted off the mat.
Shoulder extensors assist with the shoulder flexors in the swimming action of the arms.
Scapular depressors keep the shoulders down away from the ears.
Scapular upward rotators allow for overhead reach.
Elbow extensors keep the arms straight.
Objectives
Strengthen the abdominal muscles and back extensors.
Increase coordination between the arm and leg movements
Increase coordination between the hip extensors and spine extensors.
Engage the core in a prone position to create stable foundation so the arms and legs can move freely.
Engage the back extensors to facilitate the movement without causing strain.
Focus on breathing to synchronize the movement.