Pilates exercises explained

Swan Preparation

With this Pilates exercise we mobilize the thoracic spine and strengthen the back muscles, especially in the thoracic spine area. This muscle group supports the upright posture, which in turn is the prerequisite for freedom from pain in the back.

"Swan Prep" is a preparatory exercise, specifically for "Swan Dive", but also for "Swimming" and "Breast Stroke 1" and "Breast Stroke 2".

Exercise description

With the Exhalation we press the arms slightly into the mat, pull the abdominal wall in a little and lift the upper body. With an inhalation, either hold the position and extend it or let the upper body sink back into the mat. One can vary here gladly, in order to perceive the length of the spine in the lifting position again.

We repeat the exercise 6 to 8 times.

Frequently asked questions

How far can I lift the chest off the mat?

So far that you feel that your lowest rib still has a slight contact with the ground.

Pro Tip From Maria

Think yourself lengthening specifically in the thoracic spine during this exercise.

You can also imaginethat a golden thread pulls your tailbone toward your feet and your sternum a little toward the sky.

Don't let your arms push you up so much as trust your deep back muscles to lift you off the ground.

Video with the brief explanation of the Pilates exercise Swan Preparation

Most common errors

Activation of the gluteal muscles. This should necessarily remain relaxed.

Raising the shoulders.

Working your way up more than thinking your way down.

The head is placed on the neck - gaze should be more towards the floor, so that the neck remains long.

Training support

How can you support the training success?

Always remember in everyday life to lift the sternum slightly, open the chest and pull the shoulder blades towards the pelvis at the same time, without falling into a hollow back.