Swimming with errors
| Published: 15th July 2007 11:34 |
When you were in the womb, you were a terrific little swimmer, navigating the amniotic water with the grace of a mermaid. Unfortunately, your innate swimming skills are lost along with your nappies.
If you have succeeded in learning to swim, but with the grace of a hippo, there are methods that any swimmer can use to improve. Swimming school Swimming Without Stress has some top tips for poor swimmers to improve their front crawl, backstroke and breaststroke.
Front crawl
Swimming square/twisting neck to breathe: Many people roll the shoulders but keep the hips square, thereby putting pressure on the middle and lower back. If the hips are square, the body cannot roll to get the head out to breathe. This means that the head and neck will have to do all the work and the flow of the stroke will be disturbed. Lengthen the stroke by rolling the whole body with each glide forward.
Forgetting the head: With all the movement of the arms and rolling of the body, it's easy to forget about the head, which will tend to move from side to side with the body. When the head turns to breathe, the top of the head should continue pointing forward with as much of the head in the water as possible: only the mouth and nose need clear the water, not the whole head.
Backstroke
Holding the head up to keep dry: The top of the head should lead the spine and the rest of the body through the water. This means not being afraid to get your face wet. Let the water support the head throughout the stroke.
Rushing the arms: Many people stiffen the arms and try to get them over the head and into the water too quickly. Instead, keep thinking about the head leading, moving away from the spine, and allow the spine to lengthen so that the arms point to the ceiling/sky without undue tension. When the hand enters the water, let it rest there for a moment rather than bashing the water and trying to pull straight away.
Kicking from the knees: This causes the legs to sink on the downward phase of the kick and creates a disturbance on the surface. Instead, kick from the hips with loose ankles, toes away, so that the feet act like flippers and the legs don't stray too far from the surface.
Breaststroke
Doing too much with the arms: This causes tension in the neck and shoulders and hinders the movement of the head out of the water for the in-breath. A smaller, gentler scoop with the hands allows the head to lead the movement of coming up to breathe and means the hands are returned to a relaxed streamlined position, ready for the kick.
Problem kicking: Pulling the head back against the spine and stiffening the arms will result in a twisted spine and pelvis and this will make a symmetrical kick difficult to achieve. Once the head is free to rest in the water and the tension is released from the neck and back, the problem often disappears.
Fixing the head: Most people hold the head in one place so that all the movement of the head comes from the middle of the back. Free the neck during the glide, allowing the head to relax in the water. Slowing down the process gives you more time to breathe.
For more tips visit http://www.swimmingwithoutstress.co.uk/sws/.
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