Alena @alenagrowup, coach, master of sports in swimming and X-WATERS ambassador, continues our regular column «Alena will show!» and exercises with you at home. Specially for X-WATERS and with particular diligence for you, swimmers!
💪Today, we will correct posture and try to breathe deeply! According to statistics, 80% of the world’s population have problems with posture. This results in many chronic diseases. Crawl stroke swimmers are most susceptible to stoop due to an imbalance in the development of chest and back muscles.
Japanese ballerinas exercise. First you need a straight stick. Put it behind the back and lower to the level of your elbows. Now go to the wall and align yourself, checking the points of contact: feet, hips, elbows, shoulders and head. Remain in this position, breathe from the belly, opening your chest. Control you head, do not lean forward. Once you are comfortable, move away from the wall and walk in this position 5-30 minutes a day.
You can also add a vertical stick, thus fixing the correct position of your head and hips.
Next. Starting position: hands on your shoulders, elbows to the sides, feet together, our back is straight, your head is an extension of our spine, squeeze shoulder blades together, look straight ahead. Don’t lower your elbows, breathe deeply, relax your stomach. Inhale through the nose, exhale through the mouth. Keep doing this for about 5 minutes.
Next. Stand straight, put your hands behind your back, hold your elbows, bend in the lower back, lower your shoulders. To control your position, you can lean against the wall controlling your heels, hips, shoulder blades and head. In this position, it is easy to detect spinal curvatures, if any. Take a deep breath through your nose, and exhale through your mouth.
This set of exercises will help you open your chest and align your posture. A good volumetric breath is very important when swimming, especially over long distances. Join the X-WATERS team and exercise with us!