The Swan Dive is the next progression of the Neck Roll which we did in the intermediate series. This is an exercise in extension and opening up the front plane of the body which tends to be tight from sitting, gazing at computer screens, or just a generally flexed posture. There are modifications and one can eliminate the rocking portion of this exercise. If you have an injury or new to Pilates, the advanced series is not intended for you.
- The Swan Dive:
- Uses momentum as well as control and precision
- Move the entire body in one solid piece. Note the strength of the glutes and back body to increase range of motion with each repetition.
- Begin on your belly, hands under shoulders and draw the abdominals in and up.
- Lengthen the legs and contract the back of the thighs and buttocks.
- With a strong upper body, press your body into a high arc, straighten arms as much as possible. Legs remain on the ground
- Lower your body slowly down to the mat and repeat a few times to experience the stretch of the chest and abs.
- The challenge is to release your hands from the mat and toss them out in front, diving forward like a seesaw as the legs lift and lower.
- Focus on stretching the body, keep legs and arms extended as much as possible.
- Continue to rock back and forth, making each successive dive larger than the one before. Repeat 4-6 times. Counterstretch in a Child's Pose. (Ungaro, 120-121)