Lay flat on your back with your eyes looking straight up at the ceiling with your head in a neutral position and your arms by your side. As you look at the ceiling, push your back flat into the ground without moving head. To check that your back is being pushed completely flat into the ground, take your hand and try to reach underneath your back.
In this video we will be working on posture for backstroke for our white/Novice 1/Novice 2 and Intermediate level swimmers at Waterloo. You will need a flat surface and an open area to perform this drill.