Pilates for Beginners by Katherine Corp && Kimberly Corp

Author:Katherine Corp && Kimberly Corp
Language: eng
Format: mobi
Publisher: Althea
Published: 2018-01-25T05:00:00+00:00

SWAN DIVE, MODIFIED

The Swan Dive is an advanced exercise that challenges spinal flexibility, core strength, and body awareness. Both this exercise and the Swan Dive 2, Modified in Level 2 are building blocks for Joseph Pilates’s advanced classical Swan Dive. In this modified version, spinal flexibility is the focus. The exercise opens the front line of the body, countering the effects of sitting all day. It also strengthens the muscles of the back and tones the glutes and hamstrings (delivering a bit of a butt lift!).

FOCUS: Move the spine into its own full, even extension with no pain or discomfort.

REPETITIONS: 4 to 6

VISUALIZATION: Imagine that you are getting longer, lengthening through the top of your head as you move the spine into extension.

PRECAUTIONS: Individuals with exaggerated kyphosis of the thoracic spine may need to modify this exercise. Individuals with exaggerated lordosis of the lumbar spine may need to reduce the range of motion or skip the exercise. If you’ve been advised against extension of the spine (back bending), be sure to limit the range of motion and support the position with your abdominal muscles.

1.Lie on your stomach with your legs shoulder-width apart and your knees pointing out to the sides. Your pelvis and spine should be neutral. Place your hands on the floor just outside the shoulders with your elbows bent.

2.Inhale to pull your belly button to your spine, and lengthen through the top of your head.

3.As you exhale, press into your hands to lift your head, shoulders, and as much of your rib cage and possibly hip bones off the mat, as your flexibility allows. Your elbows may or may not straighten fully.

4.Inhale at your end range.

5.Exhale to bend the elbows and lower your torso back down to the start position.

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