Pilates Swan

A prone spinal extension exercise that strengthens the lower back and opens the chest.

Instructions

1. Lie face-down on the mat with your hands positioned under your shoulders, palms down.
2. Press your pelvis, hip flexors, and legs firmly into the mat.
3. Inhale to prepare and engage your core.
4. Exhale and slowly press through your hands, extending your arms and lifting your chest and upper back off the mat.
5. Lift only as high as is comfortable; the movement may be small or more pronounced depending on your flexibility.
6. Keep your elbows close to your body and your gaze slightly downward to maintain a neutral neck.
7. Hold the top position briefly, breathing deeply.
8. Inhale and slowly lower your chest back to the mat with control.
9. Repeat for the prescribed number of repetitions.

Tips

• Engage your glutes and core throughout to protect your lower back.
• Lead the extension from your mid-back rather than forcing it from your hands.
• Keep your pelvis grounded and avoid letting your hips lift off the mat.
• The movement should feel controlled and smooth; avoid jerky movements.
• Maintain consistent breathing throughout; exhale as you extend.
• If shoulder discomfort occurs, reduce the range of motion.
• This exercise complements forward bends and helps balance spinal mobility.