The backstroke is a swimming stroke performed on one's back with alternating circular arm motions and a flutter kick. It provides a full-body workout that strengthens the back, chest, arms, legs, glutes, and core. Swimming backstroke is also a low-impact cardio exercise that can strengthen the heart without high-impact joint stress. It burns calories at a rate comparable to other vigorous activities and can help relieve back pain, correct rounded shoulders, build muscle faster than other exercises, and reduce osteoarthritis pain.

2. Difinition of backstroke
a swimming stroke executed
on the back and usually
consisting of alternating circular
arm pulls and a flutter kick.

3. ULLYSSES MANAHAN ALCOBER
REPORTER

4. Backstroke is likely the
most relaxing stroke of all
to swim.It is sometimes
called the reverse opf the
freestyle.

5. Benefits of Backstroke:
 1. Backstroke Provides a Whole-Body
Workout
The backstroke provides you with a
whole-body workout that’s
especially beneficial to the
latissimus dorsi muscle (also
known as the “lats”) in your back. It
also works out your chest, arms,
legs, glutes and core.

6. Consistent swimming on
your back will help these
major muscle groups grow
stronger. You’re also likely to
notice that your muscles will
become attractively toned as
your strength increases.

7. 2. Strengthen Your Heart
without the High Impact
 Swimming is considered a low to
medium impact activity that can
give you a fantastic cardio workout.
Because the water is supportive of
your weight as you swim, the
backstroke is far gentler on your
body than high-impact cardio
exercises like running or jumping
rope.

8. There’s never a time when
you hit the ground hard as
you swim, which means it’s an
exercise you may be able to
safely perform even if you’ve
been advised not to jog or
run.

9. 3. Backstroke Is a Fun Way to
Burn Calories
 You can burn between 240 –355
calories for every 30 minutes you
spend on vigorous backstroking.
The higher your body weight, the
more calories you are likely to
burn in this time frame.

10. 4. Relieve Back Pain
 Multiple sources have reported that
swimming the backstroke can
sometimes provide pain relief for people
who suffer with back pain. There are
numerous possible causes of back pain.
There are back pains that the
backstroke can help to relieve, and
others that it cannot.

11. For comparison purposes, this
is comparable to the number
of calories you’d burn running
at 8 kilometres per hour,
playing basketball or playing
beach volleyball.

12.  It is possible that swimming,
particularly on your back, could be a
helpful part of your pain relief therapy.
The backstroke can be a good choice
of exercises for back pain relief
because a swimmer isn’t as prone to
hyperextension with the backstroke
as compared against other strokes.

13. 5. Correct Rounded Shoulders
and Improve Posture
 The backstroke can help to
improve the posture problem of
rounded shoulders. When it is
executed correctly, the
backstroke can be therapeutic for
posture because it helps to return
the shoulders to their proper
alignment.

14. At the same time, it helps to
enable the strengthening of
other muscle groups that give
support to the spine and
shoulders.

15. 6. Build Muscle Faster
 People are often able to build
muscle faster by swimming than
they are with other forms of
exercise. Like weight lifting,
swimming is an activity that
makes use of resistance to
increase muscle mass.

16. 7. Reduce Osteoarthritis Pain
 Some osteoarthritis patients are able to
minimise their stiffness and joint pain by
implementing a short but effective 3 day
per week swimming routine. If you want to
try this yourself, you’re likely to find that it
only takes 45 minutes per session to
realise these results. It is possible to
achieve this type of success even if you
are completely sedentary before embarking
on your new swimming exercise program.

17.  When you backstroke, the water
provides more resistance than air
provides when you’re doing
typical exercises on land.

18. Conclusion
 These are 7 of the most important health
benefits that swimming on your back
can provide. If you want to lose weight,
or you suffer from back pain, rounded
shoulders, burdened joints or
osteoarthritis, swimming the backstroke
could possibly be a beneficial addition to
your therapy programme.

19.  If you want to add the backstroke to your
regular exercise routine, definitely be
sure to get input about your plans from
your healthcare providers. They can
provide you with valuable feedback and
suggestions for optimising your
workouts.

20. Source:
 https://www.bodyandhealthcreation.com.
au/7-health-benefits-of-swimming-on-
your-back/