This week I will be showing you how to do the Rising Swan exercise.
This week’s Rising Swan exercise is good for strengthening our backs.
The Rising Swan Stretch exercise strengthens the back, neck and buttocks while stabilizing the pelvis.
Pull your navel off of the mat and toward the spine, simultaneously pressing your pubic bone into the mat. Squeeze your buttocks and inhale.
Inhale and hold the position, drawing your navel deeper into your spine and squeezing your buttocks, all the while keeping your legs in contact with the mat. Exhale and return to starting position.
Your head to remain neutral
AVOID: Allowing your abdominals to sag into the mat.
TARGETS: Back extensor muscles
BENEFITS: Counteracts the negative effects on your spine from bending forward.
NOT ADVISABLE IF YOU HAVE: Back pain
That is me done for this week. I will see you next time.
Images and some content taken from Pilates Anatomy - A Comprehensive Guide - By Dr Abby Ellsworth