Core strength and flexibility are two very important components to being a successful swimmer. To avoid injury, and to be able to progress in your swimming skills, try to do some of these exercises at home or when you have some free time.
Standing Streamline - Proper alignment
The importance of this exercise is to simulate proper streamline position for use in the water.
You should:
You should:
- squeeze your ears between your arms
- shoulders should be pushed back opening up your chest
- pull your bellybutton in so your stomach feels 'tight'
- rotate your hips so your back in straight (no big arch in the lower back)
Plank - Core strength
The importance of this exercise is to strengthen your core muscles. The core muscles help to align the spine, ribs, and pelvis to resist resistance. The muscles include those found in your stomach(abdomen), lower back, hips (pelvic muscles), upper thigh (quads) and diaphragm (proper breathing)
When doing this exercise focus on:
When doing this exercise focus on:
- keeping your body in a line from your head all the way to your toes
- keep your stomach 'hard', pulling your bellybutton in
- rotating hips so that your lower back is straight
- keeping your shoulders down (not tensing them)
- pushing your shoulder blades into your spine to keep your chest open
Pushups - Shoulder and Arm strength
Pushups help keep your arm and shoulder muscles strong. Whether you are doing pushups on the wall, on your knees, or normal, you should remember to:
- keep your body in a line from your head all the way to your toes (or knees in case of knee pushups)
- bellybutton pulled in
- shoulder blades pushing into spine
- keep your shoulders down (don't squish your neck)
Wall sits - Legs and Core strength
Wall sits help build your leg muscles and help promote core strength. Depending on your level, you can either keep your hands on your legs, have them by your side, keep them in front of you, raise them above your head, or be in the streamline position. Regardless of which one you choose remember these points:
- your legs should make a right angle behind your knee
- your bellybutton should be pulled in
- your hips should be rotated in to keep your lower back close to the wall (no arch)
- your shoulders should be pushed back, opening up your chest
- your head should be in line with your body, not looking down or to the sides
Swimmer kicks - Lower back and Core strength
For this exercise, you should remember to:
Another good exercise that targets similar muscles int he super man where you hold the 'up' position for an extended period of time. Both arms and legs should be in the air at the same time.
- keep your shoulders open
- keep your head in line with your spine
- keep your chest off the ground
- keep your legs off the ground as much as possible
Another good exercise that targets similar muscles int he super man where you hold the 'up' position for an extended period of time. Both arms and legs should be in the air at the same time.