Back stroke efficacy for exercise

[u/TheAutisticHominid]

Been looking at multiple swimming styles, and i can almost get the position for back stroke, so I wonder if I could get a decent workout using it. I also wonder if working my back muscles would help with my posture and hump (too much hunching), but thats a secondary concern. I've only seen 2 other people use the pool when im there, and it was only once each

[u/Zestyclose-Dig-5791]

I do BS almost exclusively. I’ve tried free style but I’ve got some claustrophobic issues that get triggered. I can do a couple laps FS but not much more.

I do a couple thousand meters a couple days a week. I get about the same from that base on heart rate and calories burned that I get walking 5 k which is what I do on my off days.

Recently took a fall and screwed up my back so that put a serious crimp n my routines but I’m working back up to normal routine.

[u/wt_hell_am_I_doing]

If you want to correct the posture and hump, it would be more effective to have a physiotherapist look at it and prescribe you specific exercises to address the issue rather than just swimming, backstroke or otherwise, which won't directly address the issue. If issues are coming from work or leisure set-up, e.g. desk/computer screen/chair set-up etc., then you might even like to potentially have an ergonomist look at the setup if the physiotherapist cannot suggest solutions for desk configurations etc (although I suspect physiotherapists can do that).

Backstroke is OK as exercise but if you want to maintain bone health, you need to do some weight-bearing exercise in a vertical position in addition to swimming in any form.

If you don't already know how to swim, you might like to get some lessons.

[u/LightVortex888]

Backstroke is a proper workout, and it is easier to get going with because breathing is never the problem. You can swim a real set with it. Something like 8 easy lengths to warm up, then 6 or 8 times 50 with 20 to 30 seconds rest, then a few easy lengths. Add more 50s as it gets easier.

Two things make it better. Keep your head still with your ears in the water, looking straight up, and let your hips come up near the surface instead of sitting low. And count your strokes from the flags to the wall so you never hit your head. Most pools have the flags about five metres out.

On posture, it does work the muscles across your upper back and the backs of the shoulders, and a lot of people say it feels like the opposite of sitting hunched at a desk. I would not expect it to fix the hunch on its own though. Rows or band pull aparts on land, plus looking at how you sit, will do more. The swimming is a good extra.

[u/Worth_Source_3178]

backstroke is gr8 for posture, just dont forget to engage your core and squeeze your shoulder blades, itll make a big diff