Unsurprisingly, backstroke is an incredible workout for your back muscles, especially your upper back and is a great remedy for back aches and pains. If you've spent your day slouched at a desk, a few laps of the pool with this stroke will not only improve your posture by opening your upper chest and shoulder muscles, but will alleviate any tension and knots.
More so than the other strokes, it tightens your core due to the hip rotations, especially if you're an expert and practice your wall-kicks!
100m World Record:
• Kathleen Baker, 58.00, U.S Championships, 2018.
• Ryan Murphy, 51.85, Rio Olympics, 2016.
Backstroke is the only competitive swimming style which allows competitors to start in the pool, rather than diving in.