Back, Core
Prone swimming
A simple move for your upper back, lower back and hips, done on the floor. About 30 seconds.
- Position
- On the floor
- Equipment
- None
- Time
- About 30 seconds
- Works
- upper back, lower back and hips
Pro Part of Desk Gym Pro, which unlocks all 400+ moves.
How to do prone swimming
- Set
Lie on your front with arms reaching forward and legs long. Look down and keep your neck in line with your back.
- 1
Lift your right arm and left leg a little. Keep your pelvis down.
- 2
Lower both limbs slowly.
- 3
Lift your left arm and right leg a little. Keep your pelvis down.
- 4
Lower both limbs slowly.
Take care. Lift only a few centimetres. Keep your pelvis down and do not arch your lower back. Stop for pain.
Gentle movement guidance, not medical advice. Stop if anything hurts.
More back moves
All back stretches
Illustration drawn for Desk Gym.