Static Swimmer exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Static Swimmer )

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Name of exercise  AROM shld ext static prone w/TG
Other names of exercise Static Swimmer
Description of exercise Static Swimmer is a bodyweight exercise that targets the upper body and core muscles. To perform this exercise, lie on your stomach with your arms extended in front of you and your legs extended behind you. Lift your chest and legs off the ground, and begin to alternate moving your arms and legs in a swimming motion. Keep your core engaged and your movements controlled to maintain stability. This exercise helps to strengthen the back, shoulders, and core muscles, while also improving posture and balance. It can be modified for different fitness levels by adjusting the height of the arms and legs off the ground.
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
  • Lie face down, knees bent, head toward tower as shown.
  • Grasp handles in hands, arms over head, elbows straight.
  • Alternate pulling handles down, elbows straight and keeping board stationary.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Abduction, Circumduction, Extension, Flexion, Reposition, Rotation, Supination

    Benefits of exercise

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

  • Improved posture
  • Increased upper body strength
  • Strengthened core muscles
  • Improved balance and stability
  • Increased shoulder flexibility
  • Improved breathing and lung capacity
  • Reduced risk of shoulder injuries
  • Improved coordination
  • Increased muscle endurance
  • Improved overall body control

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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

  • The Static Swimmer exercise should be avoided if you have any existing shoulder injuries or pain. This exercise puts a lot of strain on the shoulder joint and can worsen any existing issues. It should also be avoided if you have any neck or upper back pain, as this exercise can put pressure on these areas as well. Additionally, if you are pregnant or have any other medical conditions that may be aggravated by this exercise, it is best to avoid it. It is important to listen to your body and avoid any exercises that cause discomfort or pain. Always consult with a healthcare professional 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)

  • Warm up properly before starting the exercise
  • Maintain proper form throughout the exercise
  • Avoid overexertion or pushing beyond your limits
  • Breathe regularly and evenly
  • Keep your head and neck in a neutral position
  • Avoid arching your back or straining your shoulders
  • Engage your core muscles to support your back
  • Do not hold your breath
  • Take breaks and listen to your body if you feel any pain or discomfort
  • Consult a professional trainer if you are new to this exercise or have any pre-existing injuries.

    • Helpful in Diseases

  • Arthritis
  • Back pain
  • Fibromyalgia
  • Osteoporosis
  • Parkinson’s disease
  • Stroke
  • Spinal cord injuries
  • Multiple sclerosis
  • Chronic fatigue syndrome

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    Frequently asked questions

     

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