Swan Prep on the Roller
Prone (forearms on the roller) · Lifting the chest while keeping the spine long
Lifting the chest while keeping the spine long
Position and focus
Prone (forearms on the roller) · Lifting the chest while keeping the spine long
Starting position
Lie face down and rest both wrists and forearms on the roller placed across the floor in front of your head. Extend your legs hip-width apart.
Movement phases
1. Set up
Keep your forehead near the floor and draw your shoulders away from your ears.
2. Lift the chest
Press the roller with your forearms and lift your chest as the roller rolls towards your body.
3. Hold the position
Lift from the upper chest rather than the lower back, and keep your neck long.
4. Lower the chest
Roll the roller forwards and bring your chest back close to the floor.
What to check yourself
Is the arch coming only from the lower back? Is the neck tipping back? Are the shoulders shrugging?
Coaching points for trainers
Keep the height of the lift within the range where the pubic bone stays on the floor. If the lower back feels strained, reduce the range.
Caution
Do not press hard through pain. Stop if you feel sharp pain, numbness or dizziness. If you have osteoporosis, pain under treatment, have had surgery or are pregnant, check with your healthcare professional. If you have lower back pain, reduce how far you lift the chest or stop.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
This lesson was put together for this site. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions