Description
Objective: Strengthen the entire back body while improving coordination between the arms and legs.
Apparatus: Mat
Start Position: Lie face down on the Mat with the arms extended overhead and the legs long and together. Anchor the pelvis into the Mat and keep the spine lengthened.
Movement: Inhale to prepare. As you exhale, lift one arm and the opposite leg off the Mat, maintaining a long, extended spine. Alternate sides with small, controlled lifts, keeping the arms and legs straight and the hips anchored. Gradually increase the tempo, coordinating the breath with the movement. Perform 10 repetitions per side for a total of 20 alternating lifts.
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Transcript
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Let's talk about swimming. This is an exercise for the back body. The spine is an extension, and it focuses on coordinated movements between the arms and the legs. You can find swimming in return to life, Joe's book. Lying on your stomach, arms will be extended overhead and legs extended long.
Hips stay anchored into the mat. One arm lifts as the spine starts to extend opposite leg lifts, switching without the hand or foot touching the ground, just hovering over. As you alternate, arm lifting, and opposite leg going faster, adding the breath in, keeping the spine long, and the hips anchored. No bending the knees or the elbows, so only lifting as much as you can keep that breathing in and out. You can push back And you'll be doing 10 repetitions alternating from right to left.
So you'll have a total of 20.
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