Mat Pilates: Full Swimming

Mat Repertoire

Back Extension:

Full Swimming

Alternate Names

Prone Hip Extension, Swimming

Derived From

Classical Mat Work: The Double Leg Kick

Primary Element

Strength

Why for Primary?

To develop strength in shoulder flexion as well as thoracic extension.

Secondary Element

Mobility

Why for Secondary?

To develop a range of motion in shoulder flexion as well as thoracic extension.

Tertiary Element

Stability

Why Tertiary?

To strengthen and develop control in the abdominal muscles transversus abdominis to create pelvis and torso stability whilst in a prone position.

Repetitions

8-10 switches of the arms and legs

Plane of Motion

Sagittal

Targeted Muscles

Back extensors or the thoracic erector spinae group, primarily:

  • Iliocostalis
  • Longissimus
  • Spinalis – the main extensor (backward bending) muscle of the thoracic spine, located on either side of the vertebral column

 

Shoulder flexor muscles which reach the arm up and overhead include:

  • Anterior and Middle Deltoids
  • Pectoralis Major
  • Biceps Brachiia

Warnings

This exercise may be unsuitable for clients where lying prone is contraindicated. It can be done standing, watching for pelvis stability throughout and avoiding overextending into the lumbar spine. 

The exercise may be difficult for clients who present with tight chests or pectoralis muscles. Pectoralis release work or stretches may be beneficial before this exercise to assist with a range of motion. 

The exercise may be difficult for clients who present with tight hip flexor muscles. Hip flexor stretches may be beneficial before this exercise to assist with a range of motion.

Execution

Lie prone on the Mat in a neutral pelvis position. Extend the arms over head or in front.

Inhale to lift the head, lengthen the crown of the head, lift the chin, then peel the sternum up off the box moving into thoracic extension. Maintaining the extension slowly lift one arm, lowering it down, then alternating sides. At the same time lift the opposite leg to the arm, aiming to initiate the leg lift from gluteals in hip extension, not from the lumbar spine. Aim to maintain the thoracic extension throughout but avoid dumping into the lumbar spine.

Observations

Do a body scan of the client taking note of the following points

  • Head and Neck
    • Is the back of the neck long and crease-free? A slight retraction of the neck with the chin tucked can help avoid straining the neck
  • Shoulders
    • Are the arms reaching up and overhead?
    • Pelvis
    • Are the hip bones even horizontally or is the client leaning to one side?
    • Is the client about to keep a posterior tilt throughout with the pubic bone pressing into the Mat? Avoiding over-extending in the lumbar spine?
  • Legs
    • Are the legs engaged with the thighs lifted off the Mat, the lifting and lowering coming from the gluteals and hamstrings?

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Peel the chest up off the Mat, maintaining length through the neck
  • Say the client’s name when you’re about to interact with them
  • Bias the pelvis towards a slight posterior tilt in order that you can avoid extending the lumbar spine

 

Visual

  • Imagine the torso staying completely still using abdominal engagement, and the limbs moving
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Feel the arms working and lifting from the shoulders, and the legs lifting from the gluteals and hamstrings engaging
  • Increase the pace into more of a flutter kick movement
  • Inhale to expand the lungs and rib cage creating space and height and ensuring to breathe throughout the movement
  • Feel the base of the rib cage connected to the Mat throughout

Modifications and Variations

Regress the exercise by

  • Reducing the repetitions and/or pace
  • Reducing the height of the legs
  • Starting with the gluteal squeeze and leg lifts before adding the arm and shoulder movements
  • Working on Back Extension: Single Leg Kick
  • Standing and creating the movements without the pull of gravity

 

Progress the exercise by

  • Increasing the repetitions and/or pace
  • Increasing the range of motion
  • Lying on a less stable or smaller surface, for example, a Bosu or Spine Corrector
  • Reaching the arms above the shoulders or overhead to create a longer lever to control the abdominals. Add hand weights or try adding on presses into the Magic Circle whilst holding the posterior pelvic position and thoracic extension with the legs moving
  • Working towards Back Extension: Swan Dive
  • Working towards Back Extension: Rocking

Series and Transitions

This exercise is part of the Back Extension series which includes a range of other exercises in the fundamental and progressive repertoire. The Back Extension series can also be found in the Reformer, Wunda Chair, Cadillac and Barrel repertoire.

Transition into a rest position with Warm Down: Prayer Stretch to stretch the lumbar spine.

Inspired Academy follows the order to create mobility before building strength

Fundamental repertoire

Progressive repertoire