Dryland Tip March With Arms
Courtesy of: G. John Mullen
SANTA CLARA, California, February 21. HERE's another fun partner exercise from Dr. G. John Mullen. This dryland tip requires a partner, and helps swimmers keep a stable, activated core while stabilizing your shoulders.

It's a bit of a competition as well, as your partner intentionally tries to pull you in the wrong direction.



Purpose: Integrating core stability with upper extremity activation helps a swimmer remain stable through the catch phase. This exercise forces a stable, activated core with shoulder stabilization.

Directions: Lie on your back with your arms extended and fingers facing the ceiling and maximally contract your abdominals to flatten your back. Next, have a partner stand overhead and pull on each of your arms, while you alternate bringing one leg to your chest and hold your shoulder into the ground. Do not let your partner lift your body or allow your back to move!

Perform for sets of 5 repetitions.

G. John Mullen is the owner of the Center of Optimal Restoration and creator of Swimming Science. He received his doctorate in Physical Therapy at the University of Southern California. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal.



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