Backstroke exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backstroke )

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Name of exercise  AROM backstroke swim
Other names of exercise Backstroke
Description of exercise Backstroke is a swimming stroke where the swimmer lies on their back and moves their arms and legs in a continuous motion to propel themselves through the water. It is often considered the easiest of the four competitive swimming strokes, as the face remains out of the water and breathing is easier. The arms move in an alternating circular motion while the legs perform a flutter kick. The backstroke is a great exercise for building strength and endurance in the upper body, as well as improving core stability and balance. It also helps to improve posture and can be a low-impact form of cardio exercise.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Backstroke swim
  • Lie on back in water.
  • Alternating arms over head and using flutter kick.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Hip, Knee, Ankle & Foot, Shoulder, Elbow & Wrist, Hand, Hand
    Type of Muscles Pectoral , Rhomboid or Trapezius, Latissimus Dorsi, Abdominal, Back, Gluteal, Deltoid, Biceps, Triceps, Quadriceps, Hamstring, Calf or Foot, Cardiovascular
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Rotation, Duction, Retraction, Extension, Abduction, Hyperextension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improves cardiovascular health
  • Engages multiple muscle groups
  • Increases upper body strength
  • Can help with back pain
  • Enhances coordination and balance
  • Can be a low-impact form of exercise
  • Helps with breathing control
  • Can improve posture
  • Can be a relaxing form of exercise
  • Can be done in a pool or open water

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Backstroke exercise should be avoided if you have any current injuries or pain in your neck, shoulders, or back. This is because the motion of backstroke can put strain on these areas and worsen any existing conditions. It is also important to avoid backstroke if you have any medical conditions that may be aggravated by this exercise, such as arthritis or spinal issues. Additionally, if you are feeling fatigued or have low energy levels, it is best to avoid backstroke as it requires a significant amount of energy and can lead to exhaustion. It is always important to listen to your body and consult with a doctor before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Avoid sudden movements
  • Keep your head aligned with your spine
  • Stretch properly before starting
  • Do not arch your back
  • Keep your arms and legs relaxed
  • Breathe continuously
  • Use proper technique
  • Do not overexert yourself
  • Keep your core engaged
  • Monitor your surroundings

    • Helpful in Diseases

  • arthritis
  • scoliosis
  • chronic back pain
  • spinal stenosis
  • fibromyalgia

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    Frequently asked questions

     

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