July 5, 2023, 6:15 pm | Read time: 4 minutes

Swimming is also a suitable sport for people who are physically (not yet) very fit. Since you move in water, it is an option for those who are significantly overweight to exercise in a joint-friendly manner. However, incorrect execution risks neck and back issues or can worsen existing ones. FITBOOK points out common mistakes in breaststroke and freestyle.

Mistake 1: Don’t keep your head rigidly above water in breaststroke

Especially popular among lake swimmers: breaststroke–or what many mistakenly understand it to be. “Breaststroke” initially seems to mean only that you swim with your chest forward. Many do just that and keep their head rigidly above water. This way, you can better see if someone might get in your way and avoid getting water in your eyes–but you cause massive long-term damage to your neck. Holding your head strained above water stresses the cervical spine. The organization “Aktion Gesunder Rücken” warns against this.

Better: Wear swimming goggles and occasionally submerge while breaststroking. This relieves the neck muscles. Besides, it looks better and more professional, and with the right swimming technique, you’re faster.

Also interesting: What helps against neck pain?

Mistake 2: Incorrect timing in breaststroke

At first glance, less crucial for pain-free swimming but important for efficiency: timing in breaststroke. Without proper timing, there’s no correct body position in the water, increasing the risk of back and neck issues. Many amateur swimmers struggle with this. Breaststroke should follow this pattern:

• Start with the arm pull (inhale during this)
• Follow with the leg kick
• Finally, glide in a streamlined position.

It can be helpful to think of “pull,” “kick,” and “glide” during execution. While most swimmers understand the sequence, the pause is often made at the wrong time. Instead of during breathing, it should occur in the glide phase.

Also interesting: At what age should children ideally learn to swim?

Mistake 3: Incorrect leg kick in breaststroke

Painful (especially for knees, feet, and hips) and inefficient is also the incorrect leg movement in breaststroke. The leg kick is the main propulsion in this swimming style, not the arm pull! What is often seen is a frog-like movement (scissor kick) or a scissor kick. Both outward-turned feet and unsynchronized leg movements should be avoided. Here’s how to do it correctly:

• The movement should come from the lower legs.
• After the arm pull, draw the heels toward the buttocks, toes are flexed.
• Then, push off through the movement of the lower legs with feet directed downward/outward in a semicircle.
• Finally, bring the legs back together in the center.

Also interesting: 5 scientifically proven reasons why swimming is so healthy

More on the topic

Take the Leap Adults Can Learn to Swim Too–Here’s How!

For Basic Fitness How Long Men and Women Should Be Able to Swim

Mistake 4: Shoulders are overloaded in freestyle

When it comes to speed, you probably opt for freestyle from the start. But there are potential pitfalls here too. Freestyle places a heavy demand on the shoulders. To avoid overloading them, experts recommend turning not just the head but ideally the whole body to the side when breathing.

Also interesting: How adults can still learn to swim

Backstroke is the healthiest

If you have difficulty correcting the mentioned mistakes in breaststroke and freestyle, you can try another technique: Backstroke is, according to “Aktion Gesunder Rücken,” the healthiest swimming style. No other swimming technique or sport can relieve the spine better than properly executed backstroke. It’s important to ensure the head is not stretched too far back.

Together with former swimming pro Toni Embacher, FITBOOK shows in this video how to learn backstroke.

with material from dpa