The prone swimmer is a fantastic solution to work your core muscles, glutes, and back. Watch more Ask Doctor Jo videos featuring full routines for common injuries and syndromes at
To perform the prone swimmer:
1. Lie in your stomach together with your arms straight out in front of you. Slowly lift one arm and one leg on the alternative side.
2. Slowly come back down and repeat with the opposite side.
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Doctor Jo is a Doctor of Physical Therapy.
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