Breaststroke

Method

Before entering the water, first do warm-up and stretching exercises, with special emphasis on lumbar spine extension and lower limb stretching. If you have pre-existing lumbar spine issues, you should not twist your waist excessively before swimming. For patients with spinal diseases, the main purpose of swimming should be to stretch the posterior spinal muscles and enhance flexibility and coordination.

Swim 3 to 4 times a week, for 30 to 60 minutes each time. A continuous 3-month period is considered one exercise cycle.

After swimming, you should immediately wipe your body with a soft, dry towel. Use chloramphenicol or boric acid eye drops, and blow out any nasal secretions. If water enters the ear, you can perform a “same-side hop” to drain it. Afterwards, do a few relaxation exercises and limb massages, or rest in the sun for 15-20 minutes to prevent muscle stiffness and fatigue.

Benefits

When swimming, the spine changes from an upright to a horizontal position. At the same time, the buoyancy of the water can reduce the burden on the spine, which can effectively decrease the pressure within the cervical and lumbar intervertebral discs and on the small joints of the spine.[5] This prevents excessive loading of the spine during exercise, thereby reducing the risk of secondary injuries. Research shows that the flow of water also has a certain massaging effect on the spine and muscles.

For patients with spinal diseases, breaststroke is very beneficial for training the flexibility of the lower limbs and waist. Specifically, the leg kick and extension movements in breaststroke are a coordinated movement of the lower limbs, pelvis, and lumbar spine. This promotes coordinated balance of the joints in the waist, pelvis, and lower limbs, while also strengthening the lower back muscles.

During the breathing phase of breaststroke, it is necessary to frequently maintain a neck extension movement. This provides a targeted workout for the posterior muscle groups of the neck, which is beneficial for the recovery of patients with cervical spondylosis.[6]

Patients with spinal diseases who participate in swimming should not excessively pursue speed, power, or exercise intensity. You can determine if the intensity is too high based on your body’s reaction the next day. If you feel exhausted, listless, or have a poor appetite, it is a sign of excessive exercise. It is recommended that patients with spinal diseases engage in intermittent, low-to-moderate intensity swimming, according to their own capabilities.