If you have a swimmer who has a poor lower back, what are the steps to improve this?
The athlete must start in a supine position and learn how to move his/her pelvis (anterior and posterior tilt). They should then perform in a prone position and progress to standing. The final progression should be done in the the plank position. It is difficult to to perform lumbar flexion (flattening) without increasing thoracic flexion (rounding upper back) but he/she should work on this in front of a mirror.
– Alan Tyson PT, SCS, ATC-L, CSCS