When performing the
Half Swan, try not to rely too much on your arms -- make it about your
back! A good way to test this is to lift your hands off the mat
slightly once you've reached your maximum thoracic extension. Notice
we said YOUR maximum.... this is certainly no exercise to try to
compare yourself to the person next to you, or on your Pilates video!
....And this includes the two of us! We naturally have a good range of
extension available to us. Those of you who've been following our
podcasts and free online Pilates videos for a while know that the
flipside of our wide range of extension is our very limited range of
flexion. Don't compare!
Also, be careful of
your neck! It is VERY tempting to lift your chin up and/or lift your
eyes to the ceiling...DON'T! This will put alot of strain on your
neck. If you're unsure if your neck is in the right place, please view
our free online Pilates technique video.
(Correct vs. Incorrect)
Finally, Half Swan is
an EXCELLENT exercise for osteoporosis or poor
posture in general. If you fall in this category, doing Half Swan as
shown in the podcast or picture may be challenging. A rule of thumb
for all Pilates exercises: if you can't get into the start position
comfortably, then don't do it! Instead, lie on your bed (firmer
mattress preferred), or something at least 1-2 feet off the ground,
with your ribcage at the edge, allowing our head and shoulders to fall
toward the floor. (as pictured) This will be your start position.
Inhale to prepare, then, exhale to lift... even if you only lift a
little bit, you are still working the right muscles. The goal would be
to get your full torso parallel to the floor. Be patient with
yourself, as this may take some time! If you feel any strain or
discomfort in your lower back, reduce the range of motion or hang less
of your body off the bed or bench. The muscles of the upper back, not
the lower back, are the ones we want to target.
Do the Half Swan (or Breast Stroke prep, or Cobra, or Sphinx) consistently, and the muscles of your upper back will strengthen and your posture will improve!