Sports: Swimming
Swimming, especially the "crawl" and "backstroke" modalities,
is probably the best sport a healthy individual with an anatomically
normal back can perform for his/her spine, since it tends to strengthen
back muscles symmetrically.
Nevertheless, unless the swimming style is skillful, "breaststroke"
swimming may entail a certain degree of overburden on the cervico-dorsal
musculature, especially if the head is constantly maintained above
the water level, thus forcing the spine to arch backward. Also,
the "butterfly" style tends to increase the curvature of the lumbar
spine - "lordosis"-.
The same occurs when competition swimmers excessively arch their
back at the start line. To avoid pain resulting from these postures
and strains, it is essential to perform specific exercises aimed
at strengthening the abdominal and low back muscles.
On the other hand, some swimming styles, otherwise advisable,
may be contraindicated in some abnormalities, such as protrusions
or disk herniations, while other spinal deformities recommend specific
changes in the swimming style. In these instances, it is imperative
to individualize the appropriate style after a thorough physical
examination.
It is recommended
To improve swimming style under monitored supervision in the
beginning.
In general, from a preventive viewpoint, for healthy subjects,
"crawl and backstroke" are the most advisable modalities.
When swimming the crawl and backstroke styles:
- Your hand should go into the water stretched away from the body
as much as possible, to avoid shoulder lesions.
- Trunk rotation should be between 70º and 100º.
Breathing while swimming crawl style should be done every three-arm
strokes, to allow alternate breathing on each side. This would ensure
movement symmetry and that both arms plunge into the water at the
same depth.
For the breaststroke style:
- Maintaining the head constantly above the water should be avoided,
since it requires a forced and persistent neck extension.
- The distance between the knees when kicking the legs must be
the same as that between the hips, avoiding a greater separation.
For butterfly swimming, specific exercises should be performed
so as to strengthen the abdominal and lumbar muscles.
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