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Back · Strengthening

Swimming-type lumbar strengthening

Swimming-type lumbar strengthening, 3 sets, 10 repetitions, hold for 2 seconds at the top

Illustration of the Swimming-type lumbar strengthening exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 2 seconds in the elevated position

Description: Lie on your stomach with arms extended in front of you. Simultaneously lift one arm and the opposite leg while keeping the pelvis stable and the spine neutral, then hold the position for 2 seconds before gently lowering back down.

Tips: Keep your gaze toward the floor to avoid arching the neck, contract the back muscles without forcing, and ensure the pelvis does not tilt during the movement.

Progression: Gradually increase the hold duration up to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
mat
Starting position
Lying on the stomach with arms extended in front
Clinical goal
Strengthen lumbar muscles to stabilize the lower back
Also known as
exercise swimmer, lumbar extension in prone position, lying back strengthening

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.