{"id":30617,"date":"2012-05-24T09:58:00","date_gmt":"2012-05-24T14:58:00","guid":{"rendered":"http:\/\/news.swimmingworldmagazine.com\/uncategorized\/2012\/05\/dryland-tip-seated-extension\/"},"modified":"2018-07-10T11:17:15","modified_gmt":"2018-07-10T18:17:15","slug":"dryland-tip-seated-extension","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/","title":{"rendered":"Dryland Tip: Seated Extension"},"content":{"rendered":"<p><iframe loading=\"lazy\" src=\"http:\/\/blip.tv\/play\/hKkHgviWZgA.html?p=1\" width=\"480\" height=\"326\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\n<i>Dryland Tip by Swimming World correspondent G. John Mullen of <a href=http:\/\/www.SwimmingScience.net target=_blank>SwimmingScience.net<\/a> and <a href=http:\/\/www.CenterofOptimalRestoration.com target=_blank>CenterofOptimalRestoration.com<\/a>, Creator of <a href=http:\/\/www.corswimmershoulder.com target=_blank>Swimmer&#039;s Shoulder System<\/a><\/i><\/p>\n<p>SANTA CLARA, California, May 24. THIS week&#039;s Dryland Tip from Dr. G. John Mullen is the seated extension.  It&#039;s primary focus is to help swimmers learn how to use thoracic spine mobility, while keeping their lower back stable. <\/p>\n<p><b>Purpose:<\/b> 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 <a href=http:\/\/www.swimmingworldmagazine.com\/lane9\/news\/Commentary\/30596.asp target=_blank>two styles of fly<\/a>. <\/p>\n<p><b>Directions:<\/b> 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.<\/p>\n<p>Perform for 10 &#8212; 15 repetitions.<\/p>\n<p><i> 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. <\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dryland Tip by Swimming World correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com, Creator of Swimmer&#039;s Shoulder System SANTA CLARA, California, May 24. THIS week&#039;s Dryland Tip from Dr. G.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,18,17,69173,4],"tags":[],"class_list":["post-30617","post","type-post","status-publish","format-standard","hentry","category-featured","category-coaches-education","category-commentary","category-dryland","category-zzzzzzzzz"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Dryland Tip: Seated Extension - Swimming World<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Dryland Tip: Seated Extension\" \/>\r\n<meta property=\"og:description\" content=\"Dryland Tip by Swimming World correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com, Creator of Swimmer&#039;s Shoulder System SANTA CLARA, California, May 24. THIS week&#039;s Dryland Tip from Dr. G.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2012-05-24T14:58:00+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2018-07-10T18:17:15+00:00\" \/>\r\n<meta name=\"author\" content=\"Archive Team\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:creator\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:site\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Archive Team\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/\"},\"author\":{\"name\":\"Archive Team\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/794d59f870d64f0d99b6c19bcc198ae7\"},\"headline\":\"Dryland Tip: Seated Extension\",\"datePublished\":\"2012-05-24T14:58:00+00:00\",\"dateModified\":\"2018-07-10T18:17:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/\"},\"wordCount\":238,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#organization\"},\"articleSection\":[\"-Home Slider\",\"Coaches Education\",\"Commentary\",\"Dryland\",\"zz Import (Home Page)\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/\",\"url\":\"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/\",\"name\":\"Dryland Tip: Seated Extension - Swimming World\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#website\"},\"datePublished\":\"2012-05-24T14:58:00+00:00\",\"dateModified\":\"2018-07-10T18:17:15+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.swimmingworldmagazine.com\/news\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Dryland Tip: Seated Extension\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#website\",\"url\":\"https:\/\/www.swimmingworldmagazine.com\/news\/\",\"name\":\"Swimming World\",\"description\":\"The Global Leader in Aquatic News\",\"publisher\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.swimmingworldmagazine.com\/news\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#organization\",\"name\":\"Swimming World\",\"url\":\"https:\/\/www.swimmingworldmagazine.com\/news\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2022\/01\/SWorld_BLKBKG-1.jpg\",\"contentUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2022\/01\/SWorld_BLKBKG-1.jpg\",\"width\":1799,\"height\":900,\"caption\":\"Swimming World\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/SwimmingWorld\",\"https:\/\/x.com\/swimmingworld\",\"https:\/\/instagram.com\/swimmingworldmag\/\",\"https:\/\/www.youtube.com\/user\/SwimmingWorldSPI\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/794d59f870d64f0d99b6c19bcc198ae7\",\"name\":\"Archive Team\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/b6954d08fa89e8fe6d2fbf8f02cb5500?s=96&d=blank&r=pg\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/b6954d08fa89e8fe6d2fbf8f02cb5500?s=96&d=blank&r=pg\",\"caption\":\"Archive Team\"},\"sameAs\":[\"http:\/\/swimmingworldmagazine.com\/\"],\"url\":\"https:\/\/www.swimmingworldmagazine.com\/news\/author\/archive\/\"}]}<\/script>\r\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Dryland Tip: Seated Extension - Swimming World","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/","og_locale":"en_US","og_type":"article","og_title":"Dryland Tip: Seated Extension","og_description":"Dryland Tip by Swimming World correspondent G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com, Creator of Swimmer&#039;s Shoulder System SANTA CLARA, California, May 24. THIS week&#039;s Dryland Tip from Dr. G.","og_url":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/","og_site_name":"Swimming World","article_publisher":"https:\/\/www.facebook.com\/SwimmingWorld","article_published_time":"2012-05-24T14:58:00+00:00","article_modified_time":"2018-07-10T18:17:15+00:00","author":"Archive Team","twitter_card":"summary_large_image","twitter_creator":"@swimmingworld","twitter_site":"@swimmingworld","twitter_misc":{"Written by":"Archive Team","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/#article","isPartOf":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/"},"author":{"name":"Archive Team","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/794d59f870d64f0d99b6c19bcc198ae7"},"headline":"Dryland Tip: Seated Extension","datePublished":"2012-05-24T14:58:00+00:00","dateModified":"2018-07-10T18:17:15+00:00","mainEntityOfPage":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/"},"wordCount":238,"commentCount":0,"publisher":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#organization"},"articleSection":["-Home Slider","Coaches Education","Commentary","Dryland","zz Import (Home Page)"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/","url":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/","name":"Dryland Tip: Seated Extension - Swimming World","isPartOf":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#website"},"datePublished":"2012-05-24T14:58:00+00:00","dateModified":"2018-07-10T18:17:15+00:00","breadcrumb":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-seated-extension\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.swimmingworldmagazine.com\/news\/"},{"@type":"ListItem","position":2,"name":"Dryland Tip: Seated Extension"}]},{"@type":"WebSite","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#website","url":"https:\/\/www.swimmingworldmagazine.com\/news\/","name":"Swimming World","description":"The Global Leader in Aquatic News","publisher":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.swimmingworldmagazine.com\/news\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#organization","name":"Swimming World","url":"https:\/\/www.swimmingworldmagazine.com\/news\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/logo\/image\/","url":"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2022\/01\/SWorld_BLKBKG-1.jpg","contentUrl":"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2022\/01\/SWorld_BLKBKG-1.jpg","width":1799,"height":900,"caption":"Swimming World"},"image":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/SwimmingWorld","https:\/\/x.com\/swimmingworld","https:\/\/instagram.com\/swimmingworldmag\/","https:\/\/www.youtube.com\/user\/SwimmingWorldSPI"]},{"@type":"Person","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/794d59f870d64f0d99b6c19bcc198ae7","name":"Archive Team","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/b6954d08fa89e8fe6d2fbf8f02cb5500?s=96&d=blank&r=pg","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/b6954d08fa89e8fe6d2fbf8f02cb5500?s=96&d=blank&r=pg","caption":"Archive Team"},"sameAs":["http:\/\/swimmingworldmagazine.com\/"],"url":"https:\/\/www.swimmingworldmagazine.com\/news\/author\/archive\/"}]}},"cc_featured_image_caption":{"caption_text":false,"source_text":false,"source_url":false},"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p56Jja-7XP","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/posts\/30617","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/comments?post=30617"}],"version-history":[{"count":0,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/posts\/30617\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/media?parent=30617"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/categories?post=30617"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.swimmingworldmagazine.com\/news\/wp-json\/wp\/v2\/tags?post=30617"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}