Gliding during the backstroke can help you relax and enjoy your swimming experience. The backstroke is the only swimming stroke that is performed on your back. This position reduces the amount of strain placed on the lower back compared to strokes such as the butterfly and breaststroke. The backstroke is ideal for people undergoing rehabilitation from an injury, the elderly and those who might want a less-intense swim session.
Backstroke Benefits
The backstroke is popular among recreational swimmers due to the ease with which the stroke can be performed. It is arguably the least intense of all swimming strokes. Your face is clear of the water throughout, as you're lying on your back in the water. This makes breathing while swimming easier than with strokes that require you to hold your breath at certain points. If you have never swum backstroke before, being on your back and facing upward in the water can be somewhat disorienting at first, but once you become accustomed to this position, your body can better relax.
Gliding
If your objective is to relax while swimming, gliding can help you do that. Put simply, gliding is a technique that slows the pace of your swimming. There are no special moves or skills you need to glide. Gliding while swimming backstroke can be performed in various ways using the different components of the stroke. If your objective is to swim at a pace that burns lots of calories and provides an effective cardiovascular workout, gliding is not the best approach to your swim.
Technique
To glide during the backstroke, perform the stroke as you would normally. Set a slow pace and get into a steady rhythm. Once you've completed several strokes to establish your pace, pause between strokes --- stopping your kicks and your arm strokes --- and allow for the momentum to carry you through the water. As with the timing of your strokes, the timing of your pauses should be in synch with your overall pace. For instance, if a stroke with your right arm takes 2 seconds to complete, the pause before you engage your left arm should also last 2 seconds. During each pause, both of your arms should be at your sides and your legs should remain still.
Variations
You can glide during the backstroke in various ways. Instead of using both your arms and legs to swim, use only the arms or the legs. Your legs should remain together and still if you swim using only your arms; your arms should remain at your sides and still if you swim using only your legs. Continue to incorporate rhythmic pauses between strokes so that your body glides. Ensure that your breathing is in synch with your stroke pace, no matter which gliding variation you are using.
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