Swimmer

How to perform it

Step-by-step instructions

1. 01Lie face down with the arms extended overhead, legs long, and forehead hovering just above the floor.
2. 02Brace the trunk and lift the arms, upper chest, and legs only a small distance without compressing the lower back.
3. 03Sweep the arms out to the sides and down toward the hips in a controlled swimming arc.
4. 04Keep the neck long, shoulders away from the ears, and glutes lightly active throughout.
5. 05Reverse the arm path back overhead, lower if needed, and continue smoothly.