HEAD POSITION MAKES A DIFFERENCE WHEN SWIMMING

 n this article we will try to provide some tips on how to improve your head position while swimming with Lifeguard Course.

Let's start with some considerations about freestyle swimming:

• High head position is one of the most common mistakes in freestyle.
• The exercises to correct this technical error must be personalized for each swimmer.
• The correction of this error includes biomechanical, cognitive and environmental aspects.

To fix the error, we will try to provide some tips on how to improve your head position while swimming.

1. Assume the correct position in the upper part of your body. As we have already seen, the error related to the position of the head in freestyle is often linked to the incorrect position of the upper body, or the neck, shoulders or upper back. To correct this fundamental problem, you can try two different exercises:

– In the water : use the snorkel and focus on the correct position of the head. Try to change the angle of your gaze while swimming. Try swimming 25m with your gaze at a 45 degree angle and 25m looking at the blue line, or at a 90 degree angle.

They also try to correct the stroke by fully extending the arms and trying to pull the arm towards the back wall or by pushing down with the hands from behind, as if the arms were completely stiff.

– Out of the water : Perform exercises with resistance bands using those that help myofascial release and consequently unlock the limitations that prevent you from achieving an optimal head position.

2. Raise your hips. The incorrect position of the head can unconsciously be compensated for by lowering the hips too much. To avoid this, the swimmer tends to raise his head in order to achieve optimal balance in the water. To correct hip position and water balance, try these tips:

– Out of the water : train the “core” as we have already explained in our previous articles.

– In the water : train using rowing movements. Immersion sweep and surface sweep. Standing upright, with the water at shoulder height, stretch your arms out in front of you, about 12 inches below the water level.

Without tilting your wrists and with your palms facing up, move your hands in the opposite direction, outwards, slightly wider than shoulder width. At this point, turn your palms over and move them in that direction.

Keep your "core" balance, trying to feel the pressure of the water with your hands and quickly changing the angle during this movement.

3. Try to improve the “environmental factors”. Crowded streets are often a problem and can lead to the bad habit of raising your head frequently. To correct this error, try to improve the factors related to your swimming environment.

If you swim in your spare time, try to take advantage of the time of day when the number of swimmers in the pool is fewer. On the other hand, if you are part of a team, try to find the best solution for you and your teammates so that you can enjoy optimal conditions for your exercises and if possible correct your swimming technique with American Lifeguard Association Maimi.

In conclusion, a comprehensive approach that takes care of biomechanics, cognition and environmental conditions is essential to ensure a change that guarantees an adequate swimming style.