Lying Swimmer Stretch
Improve flexibility & core strength! The Lying Swimmer Stretch gently works your back, glutes, & shoulders. Great for all fitness levels.
The Lying Swimmer Stretch mainly works the back, with help from the traps and core. No equipment needed: it uses just your bodyweight.
Lying Swimmer Stretch Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Upper Traps (trapezius, upper fibers); Deep Core (transverse abdominis)
Lying Swimmer Stretch Variations and Alternatives
How to do the Lying Swimmer Stretch
Starting Position:
Find a flat, comfortable surface such as a yoga mat.
Lie face down with your body fully extended. Your arms should be straight in front of you, and your legs should be extended behind you, keeping your feet hip-width apart.
Movement Instructions:
Begin by lifting your right arm and left leg simultaneously, keeping both straight. Hold this position for a few seconds.
Lower your right arm and left leg back to the starting position.
Next, lift your left arm and right leg simultaneously, holding for a few seconds.
Return to the starting position.
Repeat this alternating movement for 5-10 repetitions on each side.
For an added stretch, after completing the lifts, extend both arms out to the sides while lifting your chest slightly off the ground. Hold for a few seconds before returning to the starting position.
Tips for Beginners:
Keep your movements slow and controlled to avoid injury.
Focus on engaging your core and back muscles throughout the exercise.
Breathe deeply and steadily while performing the stretches.
Lying Swimmer Stretch FAQs
What muscles does the Lying Swimmer Stretch work?
The Lying Swimmer Stretch mainly works the back, with help from the traps and core. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Lying Swimmer Stretch?
None. The Lying Swimmer Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Lying Swimmer Stretch variations and alternatives?
Similar exercises include the Lying Assisted Straight-Arm Stretch, Bow Pose, Cobra Pose with Wide Leg and Exercise Ball Lying-Side Lat Stretch.
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