Swan
Preparation
(Assisted)

OBJECTIVES
● Strengthens spine extensors, shoulder girdle, and glutes.
● Improves spinal articulation in back extension.
● Creates spinal mobility.
● Stretches chest, abdominals, and hip flexors.
● Improves torso stabilization.

EXERCISE
● Lying on front, legs straight and together, arms straight and extended forward.

● Reach through arms and lift upper body looking forward.
Maintain body position and reach arms back squeezing shoulder blades. Pause.
Reach the arms forward and up.
Lower to start position.

● Inhale lift body – Exhale arms back.
Inhale arms forward – Exhale lower.

3-4 times

CUES
● Squeeze tush to protect the back.
● Keep shoulder blades down and away from neck and ears.
● Do not hyperextend neck.
● Instructor holding ankles.