Kenneth Gardner - FITNESS CLUB

As summer's heat continues, water is even more enticing. This provides us with a good opportunity to take advantage of a win-win situation by enjoying the water, learning another swimming stroke and working on our fitness.

The backstroke is a very useful stroke in swimming. It can be used as a resting and safety stroke and it can be quite relaxing and comfortable because our face is always out of the water. The backstroke does not involve the complexity of coordinating our breathing with our arm movement. The backstroke can also be used when we want to take a rest from the other strokes which can be much more tiring.

Step 1 - Start with the back float

Stand in the water at waist height, bend your knees until your shoulders are in the water. Look up towards the sky until your ears are in the water. Push your stomach towards the sky. Balance on your big toes with your shoulders under the water. Lay your head back in the water and try to suspend your body in the water. Your body may come to the surface as you float, if not spread your arms to the sides to balance yourself.

Step 2 - The back glide

Assume the starting position for the back float.Push away from your base of support into the back glide. Look back at the sky until your ears are in the water. Push your stomach up to the sky. Keep your arms straight by your sides as you glide backwards.

Step 3 - The leg kick

As your back glide gets better, add the leg kick or flutter kick to go further. Move your entire leg, one and then the other, up and down, keeping your knees straight as you kick from your hips. As you practise your leg kick, try to keep your knees from breaking the water surface.

Step 4 - The arm movement

Stand in the water at waist height and swing your arms backwards, one at a time. Imagine your arms are the pedals of a bicycle as you pedal backwards. As you pull your hands out of the water keep your elbows straight. Turn your shoulder as your hand enters the water - one at the eleven o'clock position and the other at the one o'clock position, leading with your little finger. When you swing each arm around, touch your ear with your arm, then brush your leg as the circle continues.

Step 5 - The complete stroke

Start with the back float then add the leg kick followed by your arm stroke. As you do the backstroke, stretch your arms and legs as far as you can as this will make you go further.

The body position for the backstroke: keep your head back, keep your shoulders back and keep your hips up as you flutter kick. The arms alternate at all times and the arm stroke never stops. When one arm has completed the push, the other arm is beginning the pull. Your hands should always enter the water on the little finger side. As one arm is recovered from the water turn your body so your shoulder moves upwards to a higher position to streamline your body. Keep your head in a steady position.

To stand up from the backstroke position look towards your feet, drop your hips to a sitting position and circle both arms forward. Always swim with a friend who can help you if you get into difficulties.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.