Dryland Tip: Seated Extension

Dryland Tip by Swimming World correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com, Creator of Swimmer's Shoulder System

SANTA CLARA, California, May 24. THIS week's Dryland Tip from Dr. G. John Mullen is the seated extension. It's primary focus is to help swimmers learn how to use thoracic spine mobility, while keeping their lower back stable.

Purpose: The thoracic spine plays an essential role in swimming. Specifically in short axis stroke, the mid back extends as the body undulates allowing the swimmer keep their spine long and transmit force from their head to their feet. In the body driven stroke, elite flyers use large ranges of thoracic spine extension. Read more about the two styles of fly.

Directions: Sit on a chair or bench with your hips flexed 90 degrees to block the pelvis and low back from arching. To ensure low back stability, brace the core and then lean back as far as possible focusing on moving from the mid back. This active mobility teaches swimmers to use thoracic spine mobility, while the low back is stable.

Perform for 10 — 15 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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