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Dryland Tip: Seated Extension

Uploaded on May 24, 2012 by G_John
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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.
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