Lumbar Extension
Execution
1. Lie facedown, position the bolster just below your hips, and secure your ankles.
2. From a hanging position, raise your torso until your legs and upper body are in a straight line.
3. Slowly lower your upper body back to the hanging position.
Muscles Involved
Primary:Erector spinae
Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Swimming Focus
This exercise targets the primary and secondary muscles in a manner that is beneficial to several demands encountered while swimming the four competitive strokes. Butterfly and breaststroke swimmers will benefit through strengthening of the undulating or wavelike body movements that are integral to their movement through the water. The exercise also helps to strengthen the underwater dolphin kick. The exercise can also improve the start by helping the swimmer extend into a streamlined position off the blocks or, in the case of backstroke, by helping the swimmer get off the wall and into the water.
SAFETY TIP
A slight degree of hyperextension, equal to the amount performed during butterfly or breaststroke recovery, is allowable, but amounts beyond that are discouraged to minimize the risk of injury.
VARIATION
Lumbar Extension With Rotation
A rotational component can be added to the ending position to mimic the long-axis rotation that the trunk undergoes during freestyle and backstroke swimming. Be careful to avoid hyperextending your back in the process of adding in the rotation component.
Physioball Back Extension
Execution
1. Begin facedown with a physioball positioned under your hips. Stabilize your upper body by resting your hands on the ground. Your legs should be straight, with just your toes touching the ground.
2. Lift your heels and shoulders upward, taking care not to extend your neck.
3. Pause at the top of the movement, using only your fingertips for balance.
4. Slowly return to the starting position.
Muscles Involved
Primary:Erector spinae
Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Swimming Focus
The motions performed during this exercise closely mimic the undulating and wavelike body movements performed during butterfly, breaststroke, and underwater dolphin kicking. Although the exercise recruits the same muscles as the lumbar extension exercise, the range of motion performed is more limited, decreasing its benefit to enhancing starts. While performing the exercise, keeping the cervical spine and head in line with the rest of the spine is important in maintaining proper positioning of the lumbar and thoracic spine.
SAFETY TIP
A slight degree of hyperextension, equal to the amount per- formed during butterfly or breaststroke recovery, is allowable, but amounts beyond that are discouraged to minimize the risk of injury.
Physioball Prone Superman Progression
Execution
1. Begin facedown with a physioball positioned under your hips.
2. Lift your heels and shoulders upward, taking care not to extend your neck.
3. Move one arm to the streamlined position and use the other for balance.
4. Move the second arm to the streamlined position.
5. Hold this body position tightly for two to four seconds.
6. Reverse the movements.
Muscles Involved
Primary:Erector spinae
Secondary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Swimming Focus
Although this looks like a straightforward exercise, it is challenging to perform because it depends not necessarily on strength but on the ability to react dynamically to the challenge of balancing on the physioball while simultaneously holding the streamlined body position. Balance can be improved by first becoming comfortable with the physioball back extension exercise previously described. To transition into performing the full streamline, begin by alternating a single arm into the streamlined position while using the other hand for balance. You will find the exercise easier to perform by focusing first on positioning the legs and then slowly bringing the arms into position, rather than trying to get into position quickly. Slightly deflating the physioball will also make the exercise easier to perform.
