Swan – Pilates Exercise Guide with Photos


Pilates Exercise Instructions:
Lie on your stomach with your arms bent at the elbows and your forearms pressed down at the sides of your shoulders onto a mat. While lying face down, you can put a small rolled up towel under your forehead if needed. Your legs will be straight and slightly apart and turned out. Lift your chest off the floor. Your head stays lined up with the upper back. Your chest and head lift at the same time while pressing your forearms into the floor for support. Contract your upper back muscles to lift while pressing hips and pubic bone into floor, do not bend at low back, lower chest down to floor, as chest lowers lift legs slightly off mat to create a rocking motion. keep shoulders wide pulled away from ears, goal is to increase flexibility in upper spine with support from lower spine and pelvis. Goal is to stabilize pelvis while rocking arch extension in spine. Repeat 6x.



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