Back Extension

Question 1

Swan

Fundamental

Answer 1

Set Up: Lying prone on Wunda Chair, hands placed on pedal,
shoulders over wrists (as close as possible), legs straight
and together, body parallel to floor
Resistance: light
Inhale: Raise trunk, lifting pedal
Exhale: Lower trunk, pressing pedal down, return to start
position

MUSCLE FOCUS • Spinal extensors
• Spinal flexors
• Hip extensors

OBJECTIVES • Spinal extensor strength
• Spinal flexor control
• Hip extensor control
• Scapular stabilization

CUES • Maximize spinal articulation in both directions
• Keep legs stable
• Maintain abdominal engagement
• Press hands into pedal when lifting using shoulder extensors

Question 2

Swan on Mat

Intermediate

Answer 2

Set Up: Lying prone on Mat facing Wunda Chair, arms straight, shoulder width apart, hands placed on pedal, legs straight and together, feet plantarflexed
Resistance: extra light to light
Inhale: Lift trunk, simultaneously lower pedal
Exhale: Lower trunk, simultaneously lift pedal, return to start
position

MUSCLE FOCUS • Spinal extensors
• Spinal flexors
• Shoulder extensors

OBJECTIVES • Spinal extensor strength
• Shoulder extensor control
• Trunk stabilization

CUES • Maintain trunk stabilization
• Maintain scapular stabilization
• Keep trunk stable as pedal lightly touches base
• Maximize spinal articulation in both directions

Question 3

Swan Single Arm

Intermediate

Answer 3

Set Up: Lying prone on Wunda Chair, arms straight, one hand
placed on pedal, shoulder over wrist (as close as
possible), other arm out to side, palm facing down, legs
straight and together, body parallel to floor
Resistance: light
Inhale: Raise trunk, lifting pedal
Exhale: Lower trunk, pressing pedal down, return to start
position

MUSCLE FOCUS • Spinal extensors
• Spinal flexors
• Hip extensors
• Shoulder horizontal abductors
OBJECTIVES • Spinal extensor strength
• Spinal flexor control
• Hip extensor control
• Scapular stabilization

CUES • Maximize spinal articulation in both directions
• Keep legs and outstretched arm stable
• Press hands into pedal when lifting using shoulder extensors