Along with the butterfly, the breaststroke is taken into account to be extraordinarily powerful on the lumbar area (decrease again) and cervical backbone (neck).
What this doesn’t inform us is that, most of the time, these “dangers” are resulting from poor method.
Let’s take a look at the three commonest errors and see how we are able to rectify them:
1. Lack of coordination between respiration/arm stroke: you need to begin to increase your head simply as you start your arm stroke (as your palms half).
Fairly often the palms start transferring earlier than the pinnacle: this delay in respiration means till you begin to convey your elbows collectively inevitably causes your hips to drop.
Listed below are some workouts to appropriate this error:
– Swim breaststroke with freestyle legs, beginning to breathe whereas your arms are nonetheless prolonged forwards, maintain this place for two seconds after which full your arm stroke.
– Breakdown the breaststroke into 5 steps: increase your head – half your arms – convey your elbows collectively – prolong your arms – make a leg kick
– Transfer your palms like butterfly wings along with your arms prolonged forwards, respiration forwards each 4 hand rotations.
2. Failure to convey your elbows collectively on the finish of the pull section: that is generally known as breaststroke with large elbows. This implies the primary muscle tissues getting used to boost your head are these in your decrease again (lumbar area) straining them excessively.
Listed below are some workouts to appropriate this error
– Swim breaststroke conserving your head down (respiration each different stroke) ensuring (by trying fastidiously) your elbows come collectively
– Swim breaststroke with one arm solely, recovering your arm alongside the facet of your physique
– Swim breaststroke with butterfly legs “squashing” your elbows collectively on the finish of the pull section
3. Incorrect head place: you usually see folks swimming breaststroke with their head dealing with forwards trying down the pool. In addition to rising entrance water resistance), your splenius muscle tissues between the pinnacle/neck are positioned underneath undue pressure.
Listed below are some workouts to show you tips on how to preserve your head consistent with the remainder of your physique:
– Swim making two leg kicks for every arm stroke, conserving your head consistent with your physique through the second stroke with out respiration and ensuring your head is dealing with downwards.
– Swim breaststroke with butterfly legs trying down at your abdomen after respiration out.
In addition to being much less hectic to your decrease again and neck areas, discovering the fitting swim place will make your stroke extra economical and environment friendly, so why not work on this?
