Swan Dive

Swan Dive is one of the original Pilates exercises featured in the Return o Life through Contrology book by Joseph Pilates. This exercise strengthens back muscles and requires considerable upper back flexibility. One performing Swan Dive on the mat be careful to not hinge in the lower back. Keep your core contracted (as if you were trying to pull your navel away from an ice cube underneath your belly) and initiate back extension from the thoracic region.

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