Pilates exercises explained
Swan Dive Rock
"Swan Dive Rock" is the next level of Pilates exercise "Swan Dive"In this class, the patient is "rocked" on the stomach from the beginning. It promotes in particular the dynamic stability of the spine. In addition, the hip joints are opened, the entire posterior fascial chain is activated and the back is strengthened.
Preparatory exercises are: "Swan Dive" and "Hip Extension".
Exercise description
In the prone position, straddle the legs slightly and rotate them slightly outward. Ensure good alignment of the spine and shoulder girdle.
Inhaling activate the deep torso muscles over the length and go into the "Cobra". The pubic bone remains on the mat, the arms can be slightly bent or stretched.
On the exhalation, the weight is shifted forward and the arms are lifted off the mat. The legs are also raised.
Inhaling, we rock back again in an arch shape. The legs should not touch the floor.
On the exhalation, we rock forward again.
The number of repetitions depends on the body control. It can be swung between 3 and 8 times.
Pro Tip From Maria
If you feel pressure in the lumbar spine, rotate your legs outward even more from the hip joint. This relieves more pressure on the lumbar spine.
To avoid overloading the back, the muscles must be constantly active. The best way to do this is to stretch from the top of your head to the bottom of your feet.
Activating the gluteal muscles supports stabilization in the arch.
Video with the brief explanation of the Pilates exercise Swan Dive Rock
Most common errors
Loss of control during rocking due to lack of activation over length.
Tearing movements, especially by lifting the legs.
Legs bend in the air.
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