“Prone Swimmers” .
๐♀️ No this movement is NOT just for swimmers! This exercise is a great bang for your buck movement! We are strengthening the neck, shoulders, middle back, lower back, and hips all with one exercise!
.
1️⃣ Prone Swimmers Elevated: First begin this exercise with a superman by lifting both arms and legs up while keeping a chin tuck. Then slowly oscillate by elevating one arm and the opposite leg then alternate. Keep your elbows/knees straight throughout this exercise, also avoid allowing your arms/legs from touching the floor. This exercise is already challenging as is, however you can place a band around your hands and feet if you would like to challenge yourself further! Tag us if you can perform the variation shown here!
.
2️⃣ Prone Swimmer: With this variation you can rest the arm and leg that are not working on the floor.
๐ If you feel like you can’t avoid arching your back try keeping your core engaged or slightly tuck your tailbone before lifting your leg. If still having difficulty, rotate your feet outward by externally rotating your hip. This tweak has helped some of my patients find their glute’s instead of their low back.
.
3️⃣ Bird Dog On Swissball: If you are having difficulty lifting your arm overhead at this end rage position or activating your glutes at 0 degrees of hip flexion, try this variation. We have numerous posts on the bird dog exercise + many variations if you are looking to challenge yourself here prior to jumping into the prone swimmers. Thanks for reading and let us know what you think of these below!
______________________________________________
๐๐๐ ๐๐ง๐๐๐๐ ๐๐ช๐ฎ๐จ ๐๐จ ๐๐ฃ ๐๐๐ช๐๐๐ฉ๐๐ค๐ฃ๐๐ก ๐ฅ๐ก๐๐ฉ๐๐ค๐ง๐ข ๐ฉ๐๐๐ฉ ๐ฉ๐๐๐๐๐๐จ ๐ฅ๐๐ค๐ฅ๐ก๐ ๐๐ค๐ฌ ๐ฉ๐ค ๐ฉ๐๐ ๐ ๐๐ค๐ฃ๐ฉ๐ง๐ค๐ก ๐ค๐ ๐ฉ๐๐๐๐ง ๐ค๐ฌ๐ฃ ๐๐๐๐ก๐ฉ๐ ๐ฉ๐๐ง๐ค๐ช๐๐ ๐ค๐ฃ๐ก๐๐ฃ๐ ๐ฅ๐๐ฎ๐จ๐๐๐๐ก ๐ฉ๐๐๐ง๐๐ฅ๐ฎ
.
.
.
.
.
#prehab #theprehabguys #TPG #fitness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #swimmingexercise #Swimmersexercise
0 Comments