Lower back compresses — no length in the spine
Limbs are thrown without core support; lumbar is loaded in extension.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Pilates · Core
Swimming
Coaching cues
- Lie prone; arms and legs extended long; hover all four limbs off the mat
- Flutter opposite arm and leg in alternating small rapid movements
- Breathe: inhale for 5 counts, exhale for 5 counts — 30 total beats
- Keep the abdominals engaged; the spine should lengthen not compress
Common faults 2
Head cranks back on every beat
Cervical extensors strain as the head bobs with the arm movements.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗