Swimming as a leisure activity or sport has a lot to offer people with AS

Swimming is a great way to improve general fitness, flexibility and strength in a safe, low impact environment. However it is important to swim the right strokes, in the right way.

Swimming lessons

Leisure centres across the country now have adult lessons and improvement sessions to cater for all abilities. If you are a weak swimmer who lacks general water confidence it is really important that you learn to swim properly. Once you get the technique right, you can then build up your stamina and strength. Swimming using good technique will reduce the chance of inflaming your joints and maximise your enjoyment and performance in the water.

Swimming strokes

Front crawl is considered the best stroke for people with AS to use. Your body position remains extended throughout, including your neck, and the stroke ensures that your spine rotates gently throughout this continuous action.

It is also worth being able to swim some back crawl, which also helps the opening of the chest cavity and ensures that your shoulders rotate anti-clockwise.

Avoid the butterfly stroke as it causes excessive arching  of the lower back. Also avoid breast stroke, which puts excessive strain on the neck and lower back. In addition, the leg kick can inflame the hips and pelvis.

Sessions per week

After a few weeks of going swimming a couple of times a week for 30 minute sessions, try to add an extra weekly session.

Once you know you can do 3 x 30 minute sessions a week then start to increase your distances and speed. Only do this once you know that you can swim strongly without inflamming your joints.

For each session swim at a reduce pace for 5 minutes to warm up, then do some stretching in the water for a couple of minutes. After that try working hard for 20 minutes or so before finishing with a 5 minute warm down. Ideally add in a few lengths of back crawl which helps balance shoulder rotation and also helps open up your chest.

This kind of swimming session can be the equivalent of a cardio work out or weights session in its own right.

Goals

Once you feel strong enough and are starting to gain benefit from your sessions there are lots of different opportunities to take your swimming further.

Last reviewed: October 2011