Swimming Prep Hold
Lie prone (on your stomach) with arms stretched forward and legs straight. You lift your arms, chest and legs off the ground at the same time, activating your back and gluteal muscles. The gaze should be directed downward so as not to overload the neck. One holds the position with control of breathing and without creating unnecessary tension in the lower back.
Media
Instructions
Lie prone on a mat with legs stretched straight and together.
Place arms stretched forward with palms facing the mat.
Keep your neck in a neutral position, looking slightly forward or toward the mat (without hyperextending).
Activate the abdomen to stabilize the pelvis and lumbar spine.
Press feet lightly to the floor.
Inhale deeply.
As you exhale simultaneously lift your arms, chest and legs off the ground, keeping your shoulders away from your ears and your shoulder blades active (not crushed).
Hold the position.
Exit the position: Inhale, while exhaling slowly lower arms, chest and legs to the ground in a controlled manner. Relax and return to starting position.
Exercise Details
Repetitions
3 reps
Hold Time
30 seconds
Breathing
Coordinate with the position. Inhale while holding the position, exhale while controlling the movement.
Important Warnings
People with low back and back problems:
Those with low back pain or chronic back pain should perform the exercise with caution, lifting arms and legs in fact can increase compression on the spine. It is recommended to limit lifting to a few inches and reduce the duration of the exercise.
People with neck problems:
It is recommended not to hyperextend the neck by looking too far forward or upward but to keep the neck in a neutral position to avoid tension and contractures.
Pregnant women:
It is not recommended to perform this position after the first trimester.
Related Exercises
Beginner • 2min
Intermediate • 2min
Advanced • 2min
Beginner • 3min