Back Extension

Question 1

Swan Prep

Fundamental

Answer 1

Set Up: Lying prone on barrel, legs slightly bent, feet dorsiflexed, toes anchored on floor, hands behind head

Inhale: Lift trunk to diagonal line
Exhale: Straighten arms overhead
Inhale: Bend arms, placing hands behind head
Exhale: Lower trunk, return to start position
MUSCLE FOCUS • Spinal extensors
• Spinal flexors
• Shoulder flexors
OBJECTIVES • Spinal extensor strength
• Pelvic lumbar stabilization

CUES • Keep head aligned with spine
• Maximize spinal articulation in both directions
• Maintain abdominal engagement to protect lower back
• Create large V position with arms when reaching overhead
• Touch fingers loosely behind head

Question 2

Swan

Advanced

Answer 2

Set Up: Starting in Swan Prep position, hips exteranlly rotated
Inhale: Lift trunk
Exhale: Straighten arms overhead, simultaneously straighten
legs, plantarflex feet
Inhale: Bend arms, placing hands behind head
Exhale: Lower trunk and legs, dorsiflex feet, anchor toes on
floor, return to start position
MUSCLE FOCUS • Spinal extensors
• Spinal flexors
• Shoulder flexors
• Hip extensors
OBJECTIVES • Spinal extensor strength
• Pelvic lumbar stabilization

CUES • Keep head aligned with spine
• Maximize spinal articulation in both directions
• Maintain abdominal engagement to protect lower back
• Create large V position with arms when reaching overhead