Swimmer on S.B

Swimmers are an excellent lower back exercise because they use the entire extensor chain of muscles on the back of the body. They are performed in a prone position by lifting one arm (straight) in front of shoulder and the opposite side leg at the same time. This motion uses many muscles including hamstrings, glutes, lower back, abdominals, upper back and shoulders in a way that forces you to not rotate the pelvis as you activate lower back muscles which is common in disfuction. By performing this exercise on a stability ball, you increase demand for stabilization in the lower back and abdominal mucles. See also: Swimmers and Swimmers in Push Up Position.