Swan Prep
In a world where we spend so much of our time hunched over screens, the Swan Prep is the ultimate antidote for modern posture. This elegant exercise focuses on “opening the heart” by strengthening the deep extensors of the back and restoring mobility to the thoracic spine. Unlike movements that rely on sheer force, the beauty of the Swan Prep lies in its controlled, rhythmic extension and the maintenance of a stable, neutral pelvis. By learning to lift from the strength of your upper back rather than pushing through your lower back, you’ll develop the structural integrity needed for a taller, more confident stance and a more resilient spine.
Purpose: Strengthen spinal extensors and improve posture.
STOTT Focus: Maintain neutral pelvis and controlled extension.
Steps:
- Lie prone, legs hip-width, hands under shoulders.
- Inhale, lengthen spine, lift head/chest off mat.
- Exhale, lower with control.
Benefits: Counteracts forward posture, strengthens back extensors.
Bourne Pilates & Fitness
1164 Monte Vista Ave, Suite 2, Upland, CA 91786
(909) 559-9713
www.bournepilates.com
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