Treat & Heal lower back pain in WEST swimming technique

Learn the first workout in the west swimming technique to treat the low back with big circles for symmetry, opening the lungs, and loosening freestyle with no breathing.

Practice wall and walking breathing drills before swimming to warm up, inhaling through the mouth for two counts and exhaling, with a slight knee bend and rounded back.

Learn to stand up from floating in the pool with or without wall support, coordinating knee-to-chest lifts and breathing to protect the lower back and prepare for breathing during swimming.

Master three half-circle arm circles 20 cm below the surface, similar to the breaststroke, to strengthen arms and shoulders, promote symmetric movement, and grow lung capacity while protecting lower back.

Perform the head-to-knee stretch with one leg lifted and the other straight to achieve a maximal stretch; it targets the hamstrings, buttocks, and lower back to relieve back pain.

Master the freestyle gliding windmill with straight arms, glide 1–2 seconds at 15–30 cm under water to form a streamline, exhale bubbles, and focus on floating as you warm up.

Stand with your back to a rail, bring your heel to your bottom, hold 10 seconds, then switch legs. Contract buttocks to stabilize, lengthening the quadriceps to protect the knees.

In this second workout, learn palm placement, loosening the legs, and proper head position to improve your swimming, plus glide technique and how to stand with fins.

Position your head in the water to maintain a neutral neck with eyes looking ahead and shoulders at the surface, stabilizing body position in freestyle and preventing neck strain.

Perform the freestyle drill 'superman 5 sec' with no breathing at optimal depth, roll 45 degrees, swap arms, then a back stretch to strengthen the core for neck-free breathing.

Learn freestyle breathing with one hand on the wall to protect the back and neck, roll to 90 degrees, and achieve half and full rows.

Perform a loose backstrap, slow backstroke with passive legs, inhale as arms exit water to stretch the chest and improve floating, with no neck movement.

Learn freestyle breathing with a back flip, coordinating three-stroke cycles, rolling to the back, and slow breathing to sustain the stroke while maintaining neck relaxation and efficient water push.

Freestyle drills focus on breathing position: roll 90 degrees, keep eyes in water with nose and mouth above, breathe on both sides, and stabilize the front arm for bigger breaths.

Describe the angle between the upper and lower arm during hand entry, with 90 degrees and 106 degrees options, and how a 90-degree angle reduces neck tension and releases shoulders.

Explore elbow height options in west swimming technique, from near water to high, using gradual lift to create leverage and balance the neck, shoulder, and back.

Freestyle with a slow line counts strokes over 25 meters to minimize movement, release the hands, and keep under 20 strokes per lap to protect the lower back.