STARTING POSITION

Begin by lying on your side with the pelvis and spine in a neutral position, ensuring the body is aligned from head to toes. Extend both legs together, keeping the feet pointed. The bottom arm should be extended along the floor, supporting the head with the palm facing upward (a rolled towel may be used for additional neck support if necessary; alternatively, the arm may be bent for modification). The top arm rests along the body (modification: place the top arm in front of the torso, with two fingers lightly touching the floor to assist with stability).

Engage the abdominals to stabilize the torso. Ensure a long line from crown to toes, avoiding any misalignment in the ribs or lumbar spine, and prevent the shoulders or pelvis from rolling forward.

MOVEMENT

Inhale to prepare. Engage the abdominal muscles, drawing the navel gently inward and upward to activate the deep core. Lift both legs off the floor while maintaining full body alignment. The top hand may be placed on the hip to monitor alignment. Alternatively, extend the top arm toward the ceiling, perpendicular to the shoulder (intermediate/advanced level).

Exhale as initiate a small controlled flutter split as swimming motion with the legs, alternating them in opposite directions while maintaining a neutral spine. Keep movement within a small, controlled range to avoid rocking the body or disrupting spinal alignment. 

The bottom oblique muscles should remain active throughout, preventing side bending into the floor. A slight space should remain under the bottom side of the waist and palm, indicating correct lateral engagement.

The breathing pattern should be continuous, with rhythm changes approximately every 8 counts of the legs to match the tempo of the movement.

Perform 4 to 8 sets of 8 counts per side.

TO END

Inhale to bring the legs back together.

Exhale to slowly lower the legs down with control, returning to the starting position.

• Spinal stabilizers as multifidus and erector spinae.
• Core muscles emphasis on internal and external obliques and inner core unit like transversus abdominis.
• Hip flexors and extensors e.g., iliopsoas, rectus femoris, gluteus maximus, hamstrings.
• Hip abductors including gluteus medius and minimus and  tensor fasciae latae.

• Strengthen the core and back muscles, with an emphasis on lateral stability and oblique activation.
• Improve pelvic-lumbar stability in the coronal plane.
• Develop coordination and segmental control of the lower limbs while maintaining upper body stability.
• Enhance neuromuscular coordination between the upper and lower body in the coronal plane, promoting integrated, functional movement patterns.
• Strengthen the core and back muscles, with an emphasis on lateral stability and oblique muscle activation.
• Improve pelvic-lumbar stability in the coronal plane, maintaining neutral alignment under dynamic motion.
• Develop coordination and segmental control of the lower limbs while maintaining upper body stability.
• Promote dissociation of limb movement from trunk stability, training fine motor control of the legs without compromising spinal alignment.
• Train balance and proprioceptive awareness in a side-lying position.
• Encourage controlled breathing coordination, integrating breath with movement to enhance trunk stability.

• Maintain a neutral spine and pelvis throughout the movement; avoid arching the back or allowing the top hip to roll backward.
• Maintain alignment between the shoulders and hips, ensuring they stay in line with each other throughout.
• Focus on engaging the inner core for optimal stability and support.
• If necessary, adjust the position of the legs slightly forward to enhance overall body stability.
• During the swimming motion, avoid compensating by tensing the neck muscles or pressing the bottom arm into the floor.
• Prioritize controlled, rhythmic movement over speed. Emphasize precision and spinal alignment rather than range of motion, focusing on quality over quantity.