How to Swim the Elementary Backstroke

  1. Move into a back-floating position. Keep your face out of the water and place your arms as close to your sides as you can without sinking. Keep your legs and feet extended. Do this in the shallow end of the pool when no one is near you -- avoid collisions -- and hold onto the side of the pool if needed to steady yourself. You can also wear a flotation device to help keep you from sinking.

  2. Turn your palms inward, so they’re facing your hips.

  3. Bend your elbows so that your hands sweep up past your sides and toward your armpits. Move your elbows as close to your shoulders as you can while keeping the movement comfortable. Don’t force them to go higher than your shoulders. At the same time, bend your knees slightly and start to separate your feet and ankles. Your ankles and heels should start to lead your feet in a slight circle as if the heels were trying to get on top.

  4. Extend your elbows and bring your arms to an almost straight position. Your palms should face toward your feet. At the same time, sweep both your feet down and out in a curve, again leading with your heels. Try to point your knees toward each other. Make this a gentle motion; don’t place painful stress on your legs.

  5. Push the water with both your arms as you bring them both back down to your sides, keeping your elbows straight. Your palms should end up facing your hips again. Your feet should complete the circle they’ve been trying to make by sweeping up toward the surface of the water -- keep the legs underwater, though, and continue to lead with your ankle bone. Straighten your knees as you do this. The result should be that you’ve just propelled yourself a bit through the water.

  6. Repeat steps 3 to 5 again as soon as you can to avoid sinking. Your body should not come to a stop, but continue moving forward with this stroke.

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