Swimming
Intermediate (5/10)Mat
Position: ProneEnergy: 5/10~60s
Cueing
Reach long through crown and tail; alternate arm and leg lifts; keep neck in line with spine.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector Spinae
Secondary Muscles
Gluteus MaximusMultifidus
Regressions
Keep forehead on mat; move only arms or only legs; reduce speed.
Progressions
Increase speed; lift chest higher; add small pulses.
Common Errors
Neck hyperextension; back arching; rocking side to side.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
