Swimmer’s Exercise
| English Name | Swimming |
|---|---|
| Difficulty | Intermediate |
| Exercise Types | ایستا, پویا |
| Primary Muscle (EN) | Erector Spinae |
| Muscle Groups | Abdominal muscles Back muscles Erector Spinae Hips muscles Trapezius |
|---|---|
| Workout Type | Endurance Strength training |
| Required equipment | No equipment |
💠 Exercise guide
The Swimmer exercise is an excellent movement for strengthening the back muscles, core, and improving balance and muscular endurance. It is lightweight, requires no equipment, and is suitable for all fitness levels—especially in corrective and spinal recovery programs.
💠 How to perform the exercise
Preparation
✅ Lie face down on an exercise mat.
✅ Extend your arms forward and keep your legs straight in line with your body.
✅ Keep your neck aligned with your spine and your gaze toward the floor.
Execution method
✅ Slowly lift your right arm and left leg off the ground simultaneously.
✅ Then lift your left arm and right leg, alternating sides continuously.
✅ Perform the movement in a controlled, steady rhythm with a suitable range of motion.
✅ The pace should resemble a light, alternating swimming motion.
✅ Duration can be 30–60 seconds or by counting repetitions (e.g., 15–20 reps per side).
Coaching tips and recommendations
Maintain the natural alignment of your spine (avoid excessive arching of the neck or lower back).
Perform the exercise slowly and with control, avoiding jerky movements.
Focus on engaging the core and back muscles.
Breathe naturally throughout—do not hold your breath.
Benefits of the exercise
🔵 1. Strengthens the erector spinae muscles
🔵 2. Improves balance and muscular coordination
🔵 3. Increases endurance of the back and core muscles
🔵 4. Enhances posture and corrects alignment
🔵 5. Helps reduce back pain caused by weak posterior muscles
🔵 6. Suitable for recovery and rehabilitation programs
🔵 7. Improves pelvic and core stability
🔵 8. Strengthens the muscles around the shoulder joints
🔵 9. Enhances range of motion in the shoulders and hips
🔵 10. Requires no equipment and can be done anywhere
💠 Muscles engaged in the movement
In the Swimmer exercise, the primary focus is on strengthening the back and core muscles, which play a key role in stabilizing the spine and maintaining proper posture. Additionally, the shoulder and hip muscles are activated as stabilizers.
Main muscles
Synergistic muscles
Stabilizers
Erector Spinae Muscles
Erector Spinae Muscles
🔹 The erector spinae muscles are a group of deep, long muscles located on both sides of the spine, extending from the lower back to the base of the skull. These muscles are responsible for maintaining spinal integrity, flexing and extending the back, and stabilizing the body’s posture.
✅ These muscles are one of the most important muscle groups for maintaining body stability and performing daily movements, as well as strength and endurance exercises.
📌 The erector spinae muscles consist of three main sections:
1️⃣ Iliocostalis – The most lateral part of this group
2️⃣ Longissimus – Located in the center, and the longest muscle in this group
3️⃣ Spinalis – The closest part to the spine
✅ Persian Name: azolat raste-konande sotun-e faghraat
✅ Latin Name: Erector Spinae Muscles
✅ Common Name: Lumbar and Dorsal Stabilizing Muscles
✅ Location:
🟡 A group of deep, long muscles extending along the spine, from the sacrum to the skull.
🟡 They are positioned bilaterally along the vertebrae and are responsible for maintaining the body’s balance and stability.
✅ 🦾 Origin
✔ Sacrum
✔ Iliac Crest
✔ Lumbar vertebrae and ribs
✅ 🦿 Insertion
✔ Cervical and thoracic vertebrae
✔ Ribs
✔ Occipital Bone in the skull
✅ 📌 Classification and Function | Erector Spinae Muscle Duties
🔹 These muscles are divided into three main categories, each with specific functions:
1️⃣ Iliocostalis
✔ Responsible for lateral flexion of the lower back and stabilizing the spine
2️⃣ Longissimus
✔ Helps keep the back upright and assists in moving the head and neck
3️⃣ Spinalis
✔ Brings the vertebrae of the spine closer together and stabilizes the body
✅ Main Functions:
✔ Maintain body balance in an upright position
✔ Assist in the flexion and extension of the spine
✔ Stabilize the vertebrae and prevent spinal injuries
✅ 💪🏻 Muscle Fiber Types
✔ This group primarily consists of slow-twitch fibers (Type 1) for body endurance.
✔ It also contains some fast-twitch fibers (Type 2) to assist with powerful movements like deadlifts and weightlifting.
✅ 🏋🏻♂️ Role in Movement and Sports Performance
✔ Plays a key role in fundamental movements such as squats, deadlifts, heavy lifting, and stretching exercises.
✔ Responsible for the muscular endurance of the spine in endurance and strength sports.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ These muscles are among the most important for body stability and preventing lower back injuries.
✔ Weakness in these muscles leads to lower back pain, decreased endurance, and an increased risk of injury during heavy training.
🧠 Innervation | Neural Control
✔ The lumbar, thoracic, and cervical spinal nerves (Spinal Nerves – C1 to L5) control the movements of these muscles.
🩸 Blood Supply
✔ Posterior Intercostal Arteries
✔ Lumbar Arteries
✅ 🤼♂️ Role in Sports and Physical Activities
✔ These muscles play a stabilizing role in movements like deadlifts, squats, pull-ups, and shoulder presses.
✔ They are vital for maintaining balance in endurance sports and explosive movements like weightlifting and CrossFit.
✅ 🏌🏻♂️ Connection with Other Muscles and Joints
✔ Works in conjunction with the gluteal muscles, hamstrings, and abdominal muscles to stabilize the spine.
✔ Strengthening these muscles helps reduce pressure on the intervertebral discs and prevents lower back issues.
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in these muscles can lead to lower back pain, lumbar lordosis, and spinal injuries.
✔ Strain or spasms in these muscles can cause chronic pain in the lower back and reduce the range of motion.
✅ 🏋🏻♂️ Main Exercises to Strengthen These Muscles
1️⃣ Deadlift – The most important exercise for strengthening the lower back and erector spinae muscles.
2️⃣ Hip Thrusts – Increases strength in the lower back and gluteal muscles.
3️⃣ Glute Bridge – Activates the posterior muscles and enhances lower back stability.
4️⃣ Superman Pose – Endurance exercise to strengthen these muscles.
5️⃣ Weighted Squats – Helps stabilize the spine and strengthen deep muscles.
✅ 🧘🏻♀️ Stretching and Recovery
✔ Cat-Cow Stretch – Increases spinal flexibility.
✔ Lumbar Stretch – Reduces muscle tension in the lower back.
✅ Interesting Fact:
✔ These muscles are among the primary muscles for body balance and play a vital role in all standing and strength movements.
✅ Practical Tip:
✔ To prevent lower back pain and improve the performance of these muscles, combining strength exercises (such as deadlifts) with stretching movements (like yoga) is highly effective.
🔴 Name and Location: A group of deep muscles that extend along the spine from the lower back to the neck.
🟠 Anatomy: Consists of three parts (Iliocostalis, Longissimus, Spinalis) with different functions.
🟡 Function: Stabilize the spine, assist in bending and extending the body, maintain balance.
🟢 Physiology: It has slow-twitch fibers for endurance and fast-twitch fibers for powerful movements.
🔵 Innervation: The lumbar, thoracic, and cervical spinal nerves (C1 to L5).
🟣 Importance: Active in bodybuilding, weightlifting, yoga, and stretching movements.
🟤 Exercises: Deadlift, Hip Thrust, Glute Bridge, Squat, Superman.
⚫ Interesting Facts: The most important muscle group for maintaining body balance and preventing lower back injuries.
Rectus Abdominis
Rectus Abdominis Muscle
The rectus abdominis is one of the most important muscles in the anterior abdominal wall, located vertically on both sides of the linea alba. This muscle is responsible for flexing the trunk, stabilizing the spine, and compressing the abdominal viscera.
The “six-pack” appearance seen in athletes results from the presence of tendinous intersections on this muscle. Strengthening the rectus abdominis through bodybuilding, gymnastics, and martial arts exercises significantly improves overall body performance.
✅ Effective exercises for this muscle include crunches, leg raises, planks, and ab wheel rollouts, which help strengthen its power and endurance.
✅ Persian Name: Azole Raaste Shakami
✅ Latin Name: Rectus Abdominis | Six-Pack
✅ Common Name: Abs
✅ Location:
🟡 This muscle is located on the front of the abdomen, on both sides of the Linea Alba.
🟡 It originates from the lower ribs and extends to the pelvis.
🟡 It has horizontal tendinous bands that create the six-pack appearance.
✅ 🦾 Origin
✔ Costal cartilage of ribs 5, 6, and 7
✔ Xiphoid process of the sternum
✅ 🦿 Insertion
✔ Pubic crest of the pelvic bone
✔ Pubic symphysis
✅ 📌 Classification and Function
✔ Flexion of the trunk – such as during a crunch
✔ Compression of abdominal contents – aids in exhalation and increases intra-abdominal pressure
✔ Maintaining the strength of the abdominal wall and spinal balance
✅ 💪🏻 Muscle Fiber Type
✔ Mostly composed of slow-twitch (Type I) fibers to maintain body endurance.
✔ Contains fast-twitch (Type II) fibers for rapid and powerful movements, such as explosive crunches.
✅ 🏋🏻♂️ Role in Motor and Athletic Performance
✔ Plays a key role in all abdominal and core exercises, such as crunches, leg raises, and planks.
✔ Responsible for maintaining body balance and preventing lower back injuries.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ One of the most important muscles for body stability, especially in endurance sports.
✔ Weakness in this muscle can lead to lower back pain and decreased body balance.
🧠 Innervation
✔ Thoracoabdominal nerves – T7 to T12
🩸 Blood Supply
✔ Superior and inferior epigastric arteries
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding – Active in all abdominal exercises such as crunches, planks, and V-ups.
✔ Martial arts – Helps increase endurance and abdominal resilience.
✔ Gymnastics and CrossFit – Plays a key role in movements such as toe-bar, leg lifts, and V-sit.
✅ 🏌🏻♂️ Connection with Other Muscles and Joints
✔ Works in coordination with the internal and external oblique muscles to create rotational movements of the trunk.
✔ Collaborates with the erector spinae and gluteal muscles to stabilize the spine and pelvis.
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle leads to core instability and lower back pain.
✔ Strain and muscle tightness due to heavy training or improper execution of abdominal exercises.
✅ 🏋🏻♂️ Main exercises to strengthen the rectus abdominis muscle:
1️⃣ Standard Crunches – The most effective exercise for strengthening the middle of the abdomen
2️⃣ Leg Raises – Focuses on the lower part of the rectus abdominis
3️⃣ Plank – Improves core endurance and stability
4️⃣ Ab Wheel Rollout – A challenging exercise for deep abdominal muscle engagement
5️⃣ V-Sit Hold – Strengthens the abdominal muscles and enhances core control
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Cobra Stretch – Opens up and aids in the recovery of the abdominal muscles
✔ Cat-Cow Stretch – Increases core flexibility
✅ Interesting Fact
✔ The rectus abdominis is one of the strongest endurance muscles in the body, capable of staying active for long periods, even in static movements like the plank!
✅ Practical Tip
✔ To fully strengthen the six-pack, exercises should include both endurance (like planks) and strength (like crunches and leg raises) training.
🔴 Name and Location: Located on the front of the abdomen, from the lower ribs to the pelvis.
🟠 Anatomy: It has tendinous bands that divide it into several sections.
🟡 Function: Trunk flexion, abdominal compression, and core stabilization.
🟢 Physiology: A combination of slow-twitch and fast-twitch fibers for endurance and strength.
🔵 Innervation: Thoracoabdominal nerves T7-T12
🟣 Importance: Key role in bodybuilding, CrossFit, martial arts, and gymnastics
🟤 Exercises: Crunches, leg raises, planks, ab wheel rollouts, V-sits
⚫ Interesting Fact: A resilient muscle with high endurance capacity in static exercises.
Trapezius muscle
Trapezius Muscle
The trapezius muscle is one of the most important superficial back muscles, extending from the occipital region to the middle of the back. It plays a key role in shoulder movements, scapular stabilization, and neck motions. Strengthening this muscle improves shoulder endurance, reduces neck pain, and enhances overall posture.
✅ Persian Name: Zozanaghei
✅ Latin Name: Trapezius
✅ Common Name: Trapezius muscle
✅ Location:
🟡 A superficial muscle extending from the base of the skull to the twelfth thoracic vertebra (T12).
🟡 Positioned as a broad, diamond-shaped muscle on both sides of the spine.
🟡 Responsible for shoulder movements, scapular stabilization, and assisting neck motions.
✅ 🦾 Origin
✔ Occipital bone
✔ Cervical ligamentum nuchae
✔ Cervical and thoracic vertebrae (C7-T12)
✅ 🦿 Insertion
✔ Clavicle (lateral third)
✔ Acromion process of the scapula
✔ Spine of the scapula
✅ 📌 Division and Function | Muscle Roles
🔹 The trapezius muscle consists of three main parts, each with different functions:
1️⃣ Upper (Superior) part
✔ Elevates the scapula (like shrugging the shoulders)
✔ Assists in head rotation and neck flexion
2️⃣ Middle part
✔ Retracts the scapula (drawing the shoulder blades closer together)
3️⃣ Lower (Inferior) part
✔ Depresses the scapula (pressing the shoulders downward)
✔ Assists in upward-to-downward rotation of the scapula
✅ Main Functions:
✔ Stabilization and movement of the scapula
✔ Assistance in head and neck movements
✔ Providing stability during shoulder and arm motions
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for rapid movements.
✔ The lower part contains more slow-twitch fibers, aiding in endurance maintenance.
✔ The upper part has a higher proportion of fast-twitch fibers, suited for explosive and quick movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ Plays a key role in weightlifting, bodybuilding, swimming, gymnastics, and wrestling.
✔ Active during overhead press, pull-ups, deadlifts, and rowing movements.
✔ Strengthening this muscle increases neck endurance and reduces injuries caused by spinal stress.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle is engaged in all overhead and shoulder movements.
✔ Weakness in this muscle leads to reduced endurance in strength training and increases the risk of shoulder and neck pain.
🧠 Innervation | Neural Control
✔ Accessory nerve (Cranial Nerve XI)
✔ Branches of cervical nerves (C3-C4)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Suprascapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Important in sports such as bodybuilding, weightlifting, swimming, wrestling, and boxing.
✔ Vital for head and neck stability in American football, rugby, and martial arts.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Works alongside the rhomboid muscles, levator scapulae, and latissimus dorsi in scapular movement and stabilization.
✔ Weakness in this muscle leads to poor posture, neck pain, and limited shoulder mobility.
✅ 💉 Vulnerability and Potential Issues
✔ Spasms and tightness in this muscle are common and often cause pain in the neck and upper shoulder area.
✔ Weakness or lack of strengthening can lead to shoulder drooping and reduced power in overhead movements.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Trapezius Muscle
1️⃣ Dumbbell or Barbell Shrugs – Increase size and strength of the upper trapezius
2️⃣ Wide-Grip Pull-Ups – Engage the middle and lower parts of the muscle
3️⃣ Deadlifts – Strengthen the entire trapezius muscle
4️⃣ Bent-Over Rows with Barbell or Dumbbells – Target the middle portion of the muscle
5️⃣ Face Pulls with Cable – Enhance strength and endurance of the middle and lower trapezius
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Neck Stretch – Reduces tension in the upper trapezius
✔ Trapezius Stretch – Increases flexibility and reduces spasms
✔ Shoulder Stretch – Improves range of motion
✅ Interesting Fact:
✔ The trapezius muscle plays a crucial role not only in shoulder and neck movements but also in stabilizing the spine and controlling upper body motions.
✅ Practical Tip:
✔ Combining strength exercises (such as deadlifts) with stretching movements (like neck stretches) is highly effective for improving performance and preventing muscle injuries.
🔴 Name and Location: A superficial muscle on both sides of the spine from the neck to mid-back
🟠 Anatomy: Three parts (upper, middle, lower) with distinct functions
🟡 Function: Stabilizes and moves the scapula; assists head and neck movements
🟢 Physiology: Combination of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Accessory nerve and cervical nerves (C3-C4)
🟣 Importance: Active in bodybuilding, weightlifting, swimming, and martial arts
🟤 Exercises: Shrugs, deadlifts, pull-ups, rows, neck stretches
⚫ Interesting Fact: The most important muscle for overhead movements and shoulder stabilization
Muscle training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
Body muscles training guide link
🔹 The muscle group engaged in this movement is highlighted in color.
References
Anatomy and medical books :
- Gray’s Anatomy (one of the standard references in anatomy).
- Netter’s Atlas of Human Anatomy (a famous visual atlas in anatomy).
- Clinically Oriented Anatomy by Keith Moore
Sports and training references :
- Strength Training Anatomy by Frederic Delavier
- Essentials of Strength Training and Conditioning by NSCA
- Well-known articles and training programs by international coaches
Medical databases :
- PubMed (for scientific and research articles)
- MedlinePlus (health and medical information)
- WebMD (for practical and general health information)
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