‹ All exercises Master Trainer 101

Pilates · Core

Swan

Coaching cues

Lie prone; hands under the shoulders; legs long and slightly apart
Inhale and press up — extend the thoracic spine; gaze forward not up
Elbows stay slightly bent; pubic bone stays in contact with the mat
Exhale and lower; controlled descent back to the mat

▷ Watch proper form

Common faults 3

Lumbar extends instead of thoracic

Lower back hyperextends; the thoracic spine never mobilizes.

Overactive muscles

Erector spinae (lumbar)Hip flexors

Corrective work

Foam RollErector spinae↗Foam RollThoracic spine↗StretchHalf-kneeling hip flexor stretch↗

Neck cranks back — head leads the extension

Suboccipitals compress; cervical hyperextension under the prone press.

Overactive muscles

SCMSuboccipitals

Corrective work

Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗

Glutes squeeze tightly — hips rise off the mat

Gluteal contraction prevents the thoracic extension and compresses the lumbar.

Overactive muscles

Gluteus maximusHip flexors

Corrective work

Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗

More Pilates movements

Single Leg Stretch

Double Leg Stretch

Spine Stretch Forward