Reformer Pilates: Swan

Reformer Repertoire

Back Extension:

Swan

Alternate Names

Thoracic Extension

Derived From

Mat Pilates: Swan, Classical Reformer: Swan

Primary Element

Mobility

Why for Primary?

To build on range of motion in thoracic extension.

Secondary Element

Stability

Why for Secondary?

To develop control in the abdominal muscles transversus abdominis to create pelvis and torso stability in a prone position.

Tertiary Element

Strength

Why Tertiary?

To strengthen the back extensor muscles.

Repetitions

8-10

Apparatus Setup

Suggested springs

  • Number system: 1 spring
  • Colour system: 1 x red spring
  • Resistance: light to medium

 

Foot Bar one position down from vertical, or on many Reformers the top angled position.

Pilates box in the ‘long box’ position with the short edge against the shoulder blocks.

Plane of Motion

Sagittal

Targeted Muscles

Back extensors or the thoracic erector spinae group, primarily:

  • Iliocostalis
  • Longissimus
  • Spinalis – the main extensor (backward bending) muscle of the thoracic spine, located on either side of the vertebral column

Warnings

This exercise may be unsuitable for clients where lying prone is contraindicated. It can be done standing or sitting on a chair, watching for pelvis stability throughout and avoiding overextending into the lumbar spine.

The exercise may be difficult for clients who present with tight chests or pectoralis muscles. Pectoralis release work or stretches may be beneficial before this exercise to assist with range of motion.

Execution

Lying prone on the long box facing the foot bar, with the sternum at the front edge. Place the hands resting on the foot bar shoulder width apart. legs extended and together behind and slightly lifted.

Exhale to open the elbows wide to the sides, and keeping the body horizontal with the back and hip extensors engaged – straighten the arms, elongating the body. Inhale to lift the torso into basic back extension position, maintaining length through the spine. Exhale to lower the body and bend the elbows, inhale return to the starting position.

Observations

Do a body scan of the client taking note of the following points

  • Head and Neck
    • Is the back of the neck long and crease free? A slight retraction of the neck with the chin tucked can help avoid straining the neck
  • Pelvis
    • Are the hip bones even horizontally or is the client leaning to one side?
    • Is the client about to keep a posterior tilt throughout with the pubic bone pressing into the long box? Avoiding over extending in the lumbar spine?
  • Legs
    • Are the legs gently engaged and reaching behind slightly lifted?

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Engage the back extensors prior to moving the carriage, keeping the legs straight and toes pointing or reaching backwards to assist in engagement of the posterior muscles
  • Say the client’s name when you’re about to interact with them
  • Bias the pelvis towards a slight posterior tilt in order that you can avoid extending the lumbar spine
  • Keep the wrists firm and the fingers pointing forward

 

Visual

  • Imagine you’re gliding backwards across a flat, smooth surface as you push away from the footbar
  • Imagine each step of back extension like a Ferris wheel. Each stage lifts higher due to the addition of the next step, rather than changing the position once it’s created
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Feel the spine lengthening through the crown of the head and the sternum peeling off the long box
  • Feel the scapula (shoulder blades) naturally moving down as the torso lifts
  • Inhale to expand the lungs and rib cage creating space and height, exhale to return back down
  • Feel the back extensors engage prior to moving the carriage

Modifications and Variations

Regress the exercise by

Progress the exercise by

  • Increasing the repetitions and/or pace
  • Increasing the range of motion
  • Lying on a less stable or smaller surface, for example moving the Pilates box to the ‘short box’ position
  • Reaching the arms above the foot bar or take them to a T-position with the hands in line with the shoulders
  • Progress into Back Extension: Full Swimming and Back Extension: Breaststroke

Series and Transitions

This exercise is part of the Back Extension series which includes a range of other exercises in the fundamental and progressive repertoire including the Swimming exercises. The Back Extension and Swimming exercises can also be found in the Matwork and Barrel repertoire.

Transition to Back Extension: Full Swimming by lifting the arms off the foot bar, leaving the spine in a neutral position (as opposed to thoracic extension) and keeping the legs relaxed.