Adiletix - Prone Swimmer - Step-by-Step Guide

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Prone Swimmer

1 - Lie face down on the floor with your legs extended, feet relaxed, and arms reaching overhead in a Y position.
2 - Brace your core lightly and keep your neck neutral by looking down at the floor.
3 - Lift your chest, arms, and legs slightly off the floor without overextending your lower back.
4 - Keeping your arms straight, sweep them out to the sides and then behind your back in a slow, controlled arc.
5 - Briefly squeeze your shoulder blades together, then reverse the motion to return your arms overhead.
6 - Move slowly through the full range of motion and repeat for the desired number of repetitions.

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