Whether you are a swimmer or not, Swimming is an incredible exercise that provides a counter to the Teaser series. After the heat we build working through the mat repertoire, a dip in the pool is just what we need!
Swimming strengthens your upper back, builds spinal strength and hip extension, opens the chest and anterior shoulder, as well as builds respiration and symmetry. What’s not to love? This exercise advances from the preparatory version to the full ideal where the arms and legs work a strong upward rhythm for two full breath cycles.
Setup: Set up in prone position (face down), pelvis neutral, abs in and up, with the arms extended overhead and parallel to one another with the palms facing down. Ideally, work with your legs together in Pilates Stance; however, if you have sacrum or low back issues, you might want to work with the legs sitz bones distance apart in parallel position.
Preparation: Lengthen your whole body from the powerhouse outward. Inhale, reach one arm out and up as you simultaneously life the opposite leg up and out. Exhale and return your limbs down. Alternate this motion allowing the head and neck to lift off the mat with the arm.
Execution: For full Swimming, extend one arm and the opposite leg up and away. Lift your eyes- sharks could be coming-and swim holding your body in extension as you move the arms and legs up, up, up! Breathe deeply as you swim strongly for 2 full breaths and 20 strokes. Breath in for 5 counts and out for 5 counts, like the Hundred.
Like all Pilates movements, how we execute Swimming is key:
- Keep the abs strongly drawn up away from the mat and the pelvis still as you “swim.”
- Actively open the shoulders and move the chest forward. Work to feel the stretch across the chest and shoulders and extend the thoracic spine instead of the lumbar portion as you swim.
- Think long and away, and emphasize the upward rhythm.
- Work to open the collarbones and avoid bunching the shoulders up around the neck.
- Reach your legs long away and accent the upward rhythm, keeping the legs in the centerline.
- Work to create symmetry. Fingers and toes the same height at the apex and both legs working at the same height.
So this summer, when you work out, get the most out of Swimming!