Move of the Day: Backstroke at Her Active Life

Click here for the Lead Stories

Move of the Day: Backstroke

Posted January 12, 2008 at 10:00 AM by Lindsay Hutton

Section: Her Fitness, Athletics, Move of the Day, Training Programs, Her Health, Her Motivation

Back Bridge This is an ideal move for anyone who needs strength and endurance while on the floor. It helps to improve stability and strength in the core while lying on your back.

To begin, lie on your back on the floor with your knees bent and your feet flat on the floor. Your hands should be at your sides with your palms up. Lift your upper body so your shoulders and upper back come off the floor. Do not allow your back to round; keep your shoulders back and your posture straight. While in this position, perform a backstroke motion with one hand by moving your arm backwards in a windmill motion. Allow your eyes to follow your arm through the movement. Move it in a complete backwards circle until the arm returns to the original starting position. Repeat the movement with the opposite arm, again allowing your eyes to follow the movement. Complete 10 repetitions on each side.

Remember: You should not feel any pain in your lower back. If you do, make sure your shoulders aren’t rounded forward and readjust your posture if necessary. Also, do not try this move if you have any shoulder injuries without speaking with your doctor first.