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Swan L2 - Pilates

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Swan L2  

                                                                                                                     
P
rimary Movers:
 
 

Erector Spinae, Quadratus Lumborum


Stabiliser Muscles:
 
Transverse Abdominals, Obliques, Lumbar Multifidus, Rotator Cuff


Level of Difficulty:
   (3/10)

Scale 3

Frequency:
     •
  8-10 Repetitions
                                                                                                            

Instructions 

  • Lie on your front with your forehead touching the mat  
  • Position your arms on the mat so that your elbows are bent and in line with your elbows.  
  • Keep your palms facing the mat and your toes pointing slightly inwards  
  • Inhale to prepare then slowly raise your chest and arms of the mat  
  • As you do so lengthen through the middle part of the spine.  
  • Inhale at the top of the movement and gently lower to return to the starting position.  

 Teaching Points  

  • Pretend your are holding a tennis ball between the chin and the chest   
  • Keep your face looking on the floor  
  • Do not push the stomach into the floor  
  • Maintain lateral thoracic breathing  
  • Keep the arms level with the head