Learn to swim 200m breaststroke and protect lower back

WEST Breaststroke swim course will let you learn how to swim breaststroke according to your flexibility & abilities

Created byOri Sela

Last updated 9/2019

English

English [Auto],

What you'll learn

Swim 200 m breaststroke
Elongate your muscles
Loosen your lower back and neck
Strengthen your core muscles
Learn to swim according to your flexibility and abilities

Course content

5 sections • 39 lectures • 1h 0m total length

What are we going to learn in this course?0:06
Read before you start- How to succeed !! learn breaststroke2:05
Ori Sela talking on Tedx Nicosia about the power of the sea16:31
Uri Tene lost 45 kg and learned to swim breaststroke and freestyle1:23
Dr. Alon Liran treated his lower back and changed his life1:53
Learn how neutral head and neck alignment and a 35-degree arm reach during breaststroke reduce lower back strain, helping a patient with herniation feel calm and relaxed after swimming.
How to take your workout with you to the pool?1:21
Organize your pool workout with elastic rubber fins to protect your lower back and use a mobile cover to access drills and videos beside the pool.

5 Steps to understand Breaststroke WEST0:08
Download all your 4 WEST Learn to swim breaststroke workouts0:02
First lesson what will we learn?0:44
Open your lungs and use a big circular hand motion instead of the normal breaststroke, then stretch your hands about 35 cm from the line to strengthen muscles and lungs.
Understand if your are A,B or C and it will help you swim faster WEST3:20
Workout sheet #1- Read, understand and go to the pool with a big smile0:02
Learn breaststroke 1- walking with circles1:12
Walking with arms circling:

We walk in the water and perform wide circles with our arms. We want to stretch our arms forward shaped like an arrow with one palm touching the other.

We do a wide slow circle in the water, keeping our arms underwater the whole time, till our hands touch our belly, at which point we go back to the arrow position.

We try to keep our back as straight as possible during the walk. We take a breath the moment we open our arms, and exhale once we close them to an arrow. We do it all very slowly and calmly.
Learn breaststroke 2- floating and standing up1:18
Master breaststroke floating and standing up by practicing a controlled glide, exhaling after three seconds, and using arms and abdominal muscles to protect the neck and lower back.
Learn breaststroke 3- Circles with the hands and standing up.1:42
Perform three-arm breaststroke circles without breathing, arms underwater, head down, then stand up slowly. Exhale through nose, protect shoulders, and progress toward 12.5 metres holding breath with a calm breath.
Adjustment 4-Kicking & Standing with fins.1:45
Stretching 4- Fin Stretch1:23
Perform a wall-assisted leg stretch, gripping the fan edge with a rubber fin to improve ankle, twin muscles, and hamstring length, prevent swimming cramps, and elongate the lower back.
Learn breaststroke 4- Arms circling with fins1:25
Learn breaststroke in WEST swimming technique

Arms circling, legs kicking using fins + flipping on our back and standing up

We move our arms in circles and wait 3 seconds in an arrow position. During the wait our legs gently kick using fins. We do this drill without exhaling throughout the swim and shortly before we run out of air, we exhale through our nose, flip on our back and slowly stand up. Unlike swimming without fins, where we can bring our knees to our belly, we shouldn't try this with fins because we might cause unnecessary pressure to our back, swallow water, and find it very hard to stand.
Stretch 1- hand on chest stretch1:18
Stretch 2- Hands behind the back holding the wall1:17
Perform a wall-assisted stretch behind the back to loosen shoulders, biceps, and chest muscles, holding for 10 seconds, then lift the legs toward the water for a second stretch.

Workout sheet #2 Read, Download & go to the pool with a big amile
Learn to swim breaststroke 5- Walking and breathing1:16
Learn to swim breaststroke in WEST swimming technique

Walking with arms circling + lifting the head after 3 seconds

We walk for 3 seconds with our arms in an arrow position, head in the water facing down, slowly exhaling through our nose. After 3 seconds we open up our arms in the water and lift our head using the arms' strength and not the neck's.

As we open our arms we breathe slowly and then put our head back in the water and the arms in an arrow position
Swimming freestyle in WEST swimming technique highlights 5B1:56
Discover the West swimming technique by tailoring arm shape and water depth to each swimmer, optimizing stretch depth for power while protecting shoulders and neck.
loosen shoulder & neck 1- shoulder WEST swimming technique shake1:49
Learn breaststroke 6- Circling+fin+head up0:49
Learn breaststroke step 6: kick with fins while arms circle and extend, exhale for three seconds at 20–30 cm depth, then lift the head and reset.
Stretch -3- Hands behind the back standing up1:34
Stretch 8- Elbow behind the head1:16
Perform the elbow-behind-head stretch by grabbing the opposite elbow, shifting the head forward, and holding ten seconds; avoid if neck pain or low flexibility, then swap arms and shake shoulders.
Stretch 10 - Arrow to the sky1:09
Warm up shoulders, interlock hands with the upper thumb around lower palm, and stretch upward with elbows locked for 10 seconds to lengthen back extensors and protect lower back.

What will we learn in the last and 4th swimming workout?0:50
Swimming workout sheet# 4 - Read and go to the pool with a big smile.
Learn breaststroke 9- Separated breaststroke with breathing1:05
Learn to swim breaststroke in WEST swimming technique

Breaststroke swimming with separated movements and breathing.

We do a slow circle with our arms and at the same time lift our head for breathing. It's very important to lift the head as part of the arms movement and not the neck's. All this time we keep our legs closed and straight. Once our head enters the water we start folding our legs towards our bottom, circling with our legs as we've learned, close our legs and wait in an arrow position keeping our arms and legs straight for 3 seconds.
Learn breaststroke 10- fast and glide WEST swimming technique breaststroke2:08
Learn fast breaststroke by coordinating five elements: separate hands and legs, underwater stretch to protect the neck and lower back, a three-second glide, knee separation, and controlled breathing.
Congratulation you finished the WEST swimming breaststroke0:20

Requirements

You will need to have a fins and googles
If you have neck pain it is recommended to bring a swimming snorkel

Description

You probably heard that breaststroke is not healthy or even worse that it's going to heart and cause pain to your lower back?? So You are right and wrong, you will cause pain if you swim like Olympian swimmers, no you won't cause pain if you swim in the WEST swimming technique which was developed in order to loosen your body and protect neck and lower back.

So what is the difference? And why is WEST swimming technique breaststroke the best swimming technique for people above the age of 21?

70% of the people around the world at the age of 21+ suffer from lower back pain, when we swim the “normal" breaststroke we create an arch on our body which can lead to stress in our knees, lower back, shoulders and neck, you don't need to be an expert to understand that throwing your hands above the water while starting the legs is too painful for your lower back.

You probably ask why even bother on learning breaststroke? Maybe learn to swim freestyle? Breaststroke works on the greatest number of muscle groups in the body compare to all the other strokes, the breaststroke is important in order to strengthen more muscles in our body in order to protect our joints.

In this breaststroke WEST swimming technique course you will learn how to elongate your muscles, you will understand why you should stretch your hands under the head and glide 3 seconds, in this swimming course you don't need to think we did the thinking for you, you will follow the workout step by step, see amazing videos and drills, learn and improve your breaststroke and adopt it to our crazy way of life.

WEST swimming technique looks at each person as if he has a herniated disk in his lower back and neck even if he doesn't have pain at all.

After treating thousands of people each month WEST swimming experts understand that by loosening your neck & lower back you will learn and swim much easier and faster.

WEST swimming Academy trains hundreds of instructors each year, and treat thousands from pain with this revolutionary swimming technique.

Don't just swim!! swim according to your flexibility and abilities!!

Swim in the WEST way to swim.

Who this course is for:

If you want to improve your swimming technique in breaststroke
People who have lower back pain and want to learn how to swim differently and elongate lower back muscles
People that have hydrophobia shouldn't take the course.

Learn to swim 200m breaststroke and protect lower back

What you'll learn

Explore related topics

Course content

Introduction6 lectures • 23min

Learn to swim breaststroke workout 113 lectures • 16min

Learn to swim breaststroke workout #28 lectures • 10min

Learn to swim breaststroke workout #37 lectures • 7min

Learn to swim breaststroke workout #45 lectures • 4min

Requirements

Description

Who this course is for: