Better your Backstroke

"Releasing my hips and shoulders and allowing my head to be supported by the water transformed my back crawl." Huseyin Dermis, registered Shaw Method teacher.

More about the backstroke can be found in Steven's new book 'Master the Art of Swimming' which can be found in our online shop.

1. Extend one arm with the body rotated, neck free. The leg action balances the body.		Orientation The body rotates to the side with the hips and shoulders rolling around a central axis - the spine. There is a strong sense of leading with the head, with the emphasis on maintaining stillness through releasing the neck, rather than holding the head still. Arm action One arm remains extended as the second elevates (not like a windmill). The emphasis is on the thumb leading the arm recovery and the little finger entering the water first. the extended arm leads and ssists balance and stability. Leg action The pace of the leg action is steady, with emphasis on the forward and upward action. The legs are extended while keeping the ankles loose throughout. Rhythm There are four to six leg beats to every arm cycle. The recovery and anchoring phases are slow, with and acceleration occuring as one arm pushes back and the other entres the water.
2. Elevate the second arm, maintain the length of the lead arm and rotate the torso to the centre.
3. Bend the elbow and flex the wrist of the lead arm as the second arm moves towards the water leading with the little finger.
4. Hold the water with the leading arm as the revocvering arm dynamically extends and the body rotates to the opposite side.

Benefits

Swimming on your back benefits postural awareness, promoting a sense of lengthening and widening. As the weight of the head is fully supported by the water, the neck can release easily.

Backstroke strengthens the back, tones the legs and arms without putting strain on the spine, and increases hip and shoulder mobility.

Many enjoy a feeling of expansion along the sides of the body, which results from the rotational movements. These rotations provide a good base for developing an efficient front crawl. The backcrawl arm action also compliments the forward motion of frontcrawl.

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