Swimming

How to

Setup: Lie face down with arms reaching forward and legs long; keep your forehead near the mat.

Steps:

1. Lengthen opposite arm and leg slightly off the mat.
2. Switch sides in a slow alternating pattern while breathing easily.
3. Continue briefly, then lower and rest.

Cues: Keep the lift low. · Reach in both directions.

Stop if: you feel back pain, numbness or neck strain.

Easier: Do the swimming prep one side at a time.

Harder: Add a gentle alternating flutter while keeping the trunk quiet.