Swan is a very basic Pilates move done in almost every Pilates class. This is one of the exercises most people don't understand and therefore perform incorrectly.
The Essence of Swan:
The idea is to extend the lumbar spine, the area of your lower back that has a slight curvature above your bum. Most people doing swan, tend to simply arch up and this area become compressed. The idea is to lengthen the lumbar to take the pressure off the lumbar spine.
The Wrong Way:
The Right Way:To perform Swan, or Cobra, correctly in Pilates terms, you will have to engage your abdominals to lengthen the lower back. It's important in a prone (laying on your stomach) position, to always draw your belly button away from the mat and let the pubic bone (or hips if they reach) stay heavy. When you start the extension, you will lengthen from the crown of the head outwards, eyes will stay glued to the floor. Normally I teach this exercise modified to verify people perform it correctly.
Modified Swan Step by Step (obviously you are already laying in your stomach with the abs drawn in and up and the pubic bone is heavy).
- Place your fingers one on top of the other on your forehead; elbows out.
- First lift just your elbows off the mat. Notice if your shoulders have started their migration North, and draw them back to neutral down your spine.
- Now, extend out through the crown of your head, eyes stay glued to the floor in front of you.
Full Swan Correctly:
- Place your hands under your arm-pits. Let your hands hover off the mat.
- Extend up and out how you did for modified swan
- At the top of your extension, press your hands into the mat and pull your abs up and in
- Only go as high up as you can maintain the length in the lower back. If your arms are fully extended and your hips should be off the mat so the lower back is fully extended. If your hips are on the floor, you are most likely compressing this part of the back.
Your back should feel long during this exercise and your abdominals should be engaged.
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