Prone Swimmer

How to perform it

Step-by-step instructions

1. 01Lie face down with your legs grounded, arms extended overhead, and forehead hovering just above the floor.
2. 02Lift your hands slightly while keeping your neck long and lower body relaxed.
3. 03Sweep both arms outward and down toward your hips in a wide controlled arc.
4. 04Turn your palms as needed to maintain shoulder comfort without lifting your chest excessively.
5. 05Reverse the arc to return your arms overhead while keeping your legs on the floor.