Prone Swimmer

exercise_detail.description

The Prone Swimmer is a bodyweight exercise that targets the muscles of the upper back, shoulders, and core. It mimics the swimming motion while lying face down, enhancing shoulder mobility and stability. This exercise is beneficial for improving posture and strengthening the posterior chain.

exercise_detail.how_to_perform

1. Lie face down on the floor with your arms extended straight overhead and legs fully extended.
2. Keep your forehead gently resting on the ground to maintain a neutral neck position.
3. Engage your core muscles to stabilize your torso throughout the movement.
4. Simultaneously lift your right arm and left leg off the ground, keeping them straight.
5. Lower them back to the starting position and immediately lift your left arm and right leg.
6. Continue alternating sides in a controlled manner, simulating a swimming motion.
7. Perform the exercise for a set number of repetitions or time duration.

exercise_detail.what_muscles_work

exercise_detail.tips

• Focus on keeping your movements smooth and controlled to maximize muscle engagement.
• Avoid lifting your head or arching your back excessively; maintain a neutral spine throughout.
• Breathe steadily, exhaling as you lift your limbs and inhaling as you lower them.
• If you experience discomfort in your lower back, reduce the range of motion or perform the exercise on a softer surface.
• To increase difficulty, hold each lift for a moment before switching sides.
• Ensure that your movements are symmetrical to prevent imbalances in muscle development.