Diving - man in black wet suit diving on water with school of fish
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Tips for Effective Underwater Posture and Alignment

Maintaining proper posture and alignment is essential for effective swimming, especially when it comes to underwater techniques. Whether you are a beginner or an experienced swimmer, these tips will help you improve your underwater posture and alignment, allowing you to glide effortlessly through the water.

Body Positioning

The first step to achieving effective underwater posture and alignment is to focus on your body positioning. Your body should be streamlined, with your head, hips, and feet in a straight line. Keep your head down, looking towards the bottom of the pool, and avoid lifting it up. This will reduce drag and help you move smoothly through the water.

Engage Your Core

Engaging your core muscles is crucial for maintaining a stable and aligned body position underwater. By activating your abdominal muscles, you can keep your torso straight and prevent your hips from sinking. A strong core will also improve your overall stability and balance in the water.

Relaxed Shoulders

Tension in your shoulders can negatively impact your posture and alignment underwater. It is important to keep your shoulders relaxed and avoid shrugging or hunching them. This will allow for a more natural and efficient movement through the water. Focus on keeping your shoulders down and back, with your chest open.

Proper Arm Extension

When swimming underwater, your arms play a significant role in maintaining good posture and alignment. As you extend your arms forward, make sure to keep them straight and in line with your body. Avoid bending your elbows, as this can disrupt your alignment and create unnecessary drag. A smooth and controlled arm extension will help you maintain a streamlined position.

Kick Technique

Your kicking technique also contributes to your underwater posture and alignment. Your legs should be straight and together, with your toes pointed. Avoid excessive bending in your knees or ankles, as this can cause drag and hinder your movement. Focus on a strong and steady kick, using your core and hip muscles to generate power.

Breathing Control

Controlling your breathing is essential for maintaining proper posture and alignment underwater. As you hold your breath, make sure to exhale slowly and evenly. This will prevent any sudden movements or disruptions in your body position. Practice breath control exercises to improve your lung capacity and enable you to stay underwater for longer periods.

Practice Drills

Incorporating specific drills into your swimming routine can greatly enhance your underwater posture and alignment. For example, the Superman drill is an effective way to strengthen your core and improve your body positioning. Lie face down on the water, with your arms extended forward and your legs straight and together. Engage your core and lift your arms and legs off the ground, keeping your head down. Hold this position for a few seconds before releasing. Repeat this exercise to develop the necessary strength and stability for underwater swimming.


Proper underwater posture and alignment are vital for efficient swimming. By focusing on body positioning, engaging your core, relaxing your shoulders, maintaining a proper arm extension, improving your kicking technique, controlling your breathing, and incorporating drills into your training, you can enhance your underwater performance. Remember to practice regularly and be mindful of your body alignment to achieve the best results. With these tips, you’ll be gliding effortlessly through the water in no time.