Advertisement
The Morning Swim Show

Dryland Tip: Seated Extension

Uploaded on May 24, 2012 by G_John
Share |
Purpose: The thoracic spine plays an essential role in swimming. Specifically in short axis stroke, the mid back extends as the body undulates allowing the swimmer keep their spine long and transmit force from their head to their feet. In the body driven stroke, elite flyers use large ranges of thoracic spine extension. Read more about the two styles of fly.

Directions: Sit on a chair or bench with your hips flexed 90 degrees to block the pelvis and low back from arching. To ensure low back stability, brace the core and then lean back as far as possible focusing on moving from the mid back. This active mobility teaches swimmers to use thoracic spine mobility, while the low back is stable.

Perform for 10 – 15 repetitions.
Video URL:
Embed Code:

Video Categories

Morning Swim Show Episodes (1457)

  • First
  • Previous
  • of 243
  • Next

Workout Videos (94)

  • First
  • Previous
  • of 16
  • Next

TRX Streamline Pushoff
February 18, 2014 (0:20)

Simulated Flip Turn and Streamline
February 11, 2014 (0:27)

Jaimie Bryan
January 3, 2014 (0:16)

Marc Valle
December 10, 2013 (0:54)

Hanna Holman
November 27, 2013 (0:28)

Travis Anderson and Daren Brubaker
November 5, 2013 (0:26)

Interviews (1163)

  • First
  • Previous
  • of 194
  • Next

Tip of the Week (45)

  • First
  • Previous
  • of 8
  • Next

TYR FastStache
March 30, 2012 (1:29)

Water Petting
November 7, 2011 (0:9)

Thumbs Up
November 7, 2011 (0:9)

Thumbs Down
November 7, 2011 (0:11)

Princess Waver
November 7, 2011 (0:7)

Dryland Tips (122)

  • First
  • Previous
  • of 21
  • Next

Early Years (115)

  • First
  • Previous
  • of 20
  • Next

SWR: Kate Ziegler, Dec. 13, 2006
May 30, 2012 (15:52)

Early Years: Mar. 31, 2008
April 6, 2011 (45:32)

Early Years: Mar. 28, 2008
April 6, 2011 (11:59)

Early Years: Mar. 27, 2008
April 6, 2011 (11:23)

Early Years: Mar. 26, 2008
April 6, 2011 (11:51)

Click Here for Mobile Site