Swan dive exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Swan dive )

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Name of exercise  Swan Dive
Other names of exercise Swan dive
Description of exercise Swan exercise, also known as the Swan Dive, is a Pilates exercise that targets the muscles in the back, shoulders, and glutes. It is performed by lying on the stomach with arms extended out in front, and then lifting the chest and arms off the ground while keeping the legs and pelvis on the mat. The movement mimics the graceful and fluid movements of a swan, hence the name. The Swan exercise helps to improve posture, strengthen the back muscles, and increase flexibility in the spine. It is also beneficial for relieving tension and tightness in the upper back and shoulders.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down, legs together with hands on floor at shoulder level.
  • Inhale and push up by straightening arms.
  • Exhale and lower back down and do this several times as a warm up.
  • During the last upward stretch, inhale, quickly reach up with arms over head, palms upward, and maintain arch and allow body to rock forward and backward five times, inhaling on the forward motion and exhaling on the backward motion.
  • Afterwards, sit back on heels and bend forward to relax back muscles.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Hip, Shoulder
    Type of Muscles Latissimus Dorsi, Back, Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Hyperextension, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Increased flexibility
  • Strengthened core muscles
  • Improved balance and coordination
  • Reduced stress and tension in the body
  • Increased circulation
  • Improved breathing and lung capacity
  • Toned muscles in the back, arms, and legs
  • Improved spinal alignment
  • Enhanced mind-body connection

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Swan exercise, also known as the “Swan dive” or “Swan pose,” is a popular Pilates exercise that involves lying on your stomach and lifting your upper body and legs off the ground. While this exercise can have many benefits, there are some situations where it should be avoided. Firstly, if you have any existing back or neck injuries, it is important to consult with a medical professional before attempting the Swan exercise. This exercise puts pressure on the spine and can worsen existing injuries. Additionally, pregnant women should avoid this exercise as it can strain the abdominal muscles and put pressure on the uterus. If you experience any pain or discomfort while performing the Swan exercise, it is important to stop immediately and seek guidance from a certified Pilates instructor. It is always better to err on the side of caution and avoid this exercise if you are unsure or have any concerns about your physical abilities.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Maintain proper form throughout the exercise
  • Use a mat or cushion to support your body
  • Do not overextend your neck
  • Keep your core engaged
  • Breathe deeply and evenly
  • Avoid jerky movements
  • Do not hold your breath
  • Use slow and controlled movements
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Multiple sclerosis
  • Parkinson’s disease
  • Chronic pain
  • Post-surgical rehabilitation
  • Anxiety
  • Depression
  • Stress management

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    Frequently asked questions

     

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