The backstroke is performed on your back and forces you to look backward. The breaststroke is performed in a prone position and is one of the first typically taught to beginners. The two strokes offer different experiences that benefit the swimmer in distinct ways.
Backstroke
The backstroke is the only swimming style that forces you to face backward while swimming. It is also the only style to be performed on your back. This means that you must align your body by orientating yourself with what's behind you. The body is nearly fully submerged except for your head. Your arms work in a windmill fashion, while your legs kick in rhythm to propel yourself backward. As one arm enters the water behind your head, the other arm exits the water next to your waist with the thumb emerging first. The palms are turned at a slight angle when underwater, so that the palms work against the water to help propel you.
Breaststroke
The breaststroke is one of the most commonly used swimming styles and usually the first stroke taught to beginners by swimming instructors. Your entire body remains submerged during the breaststroke, except for the head. The arms and legs are collapsed close to your body before extending them out for a stroke. Your palms face outward as you extend the arms to your sides, pushing water away from your body to propel you forward. Your legs extend at the same time as your arms, and push water back and away from your body. Your head can be submerged as you perform the stroke. This helps elongate your body, which creates less resistance as you move through the water.
Stroke Distinctions
Besides the very obvious posture differences between the backstroke and breaststroke -- namely that the backstroke is performed on your back facing backward, while the breaststroke is performed on your front facing forward -- there are more subtle difference in the mechanics of the strokes. The backstroke is a lean and narrow type of stroke, while the breaststroke relies on a range of motion to move through the water. The breaststroke requires you to displace water by pushing it to the sides, whereas the backstroke encourages you to displace water by reaching down, much like a paddle wheel.
Benefits
Each stroke offers different benefits in terms of fitness and health. The breaststroke engages your shoulders and chest muscles, especially the upper portion of the chest. It also requires your core muscles to keep your legs from sinking down too low, which increases drag and slows you down. The backstroke relies heavily on your shoulders and arms to generate power. Both strokes involve your legs, which should move in rhythm with the motion of the arms and upper body. The backstroke is ideal for swimmers with back problems. The breaststroke, as well as other strokes such as the butterfly, require a lot of flexibility in the back, while the backstroke keeps your body flat and straight throughout, minimizing the amount of pressure placed on the back. The backstroke is also more suitable for you if you have trouble with rhythmic breathing because your head is never submerged.
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