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

( Swan )

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Name of exercise  Swan
Other names of exercise Swan
Description of exercise 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 overhead and legs straight behind. The movement involves lifting the upper body and legs off the mat while keeping the arms and legs straight. This creates a deep backbend and a feeling of lengthening through the spine. The exercise helps to improve posture, strengthen the back muscles, and increase flexibility. It also engages the core muscles for stability and balance. Swan dive is a challenging yet effective exercise for building a strong and toned back.
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 with arms out to sides, palms down.
  • Pull shoulder blades together.
  • Inhale while lifting arms off floor, and lifting upper body off floor.
  • Exhale and turn palms upward, then return to start position.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar
    Type of Muscles Rhomboid or Trapezius, Back
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Elevation, Circumduction

    Benefits of exercise

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

  • Improved posture
  • Increased flexibility
  • Strengthened back muscles
  • Improved core strength
  • Increased shoulder mobility
  • Improved balance
  • Improved breathing
  • Reduced tension in neck and shoulders
  • Improved coordination
  • Increased body awareness

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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 dive exercise is a Pilates move that involves lying on your stomach and lifting your upper body off the ground while extending your arms and legs. This exercise can be beneficial for strengthening the back and core muscles, but there are certain situations where it should be avoided.Firstly, if you have any existing back or neck injuries, it is important to consult with a doctor or physical therapist before attempting the Swan dive. This exercise can put strain on the spine, and it may worsen any pre-existing conditions.Additionally, pregnant women should avoid the Swan dive as it can put pressure on the abdomen and potentially harm the developing baby.If you experience any pain or discomfort during the Swan dive, it is important to stop immediately and seek guidance from a professional. It is always better to err on the side of caution and avoid this exercise if you have any doubts or concerns.

    • Precautions

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

  • Keep hips flat on floor. Keep head in line with spine.

    • Helpful in Diseases

  • Parkinson’s disease
  • Multiple sclerosis
  • Spinal cord injuries
  • Muscular dystrophy
  • Cerebral palsy
  • Stroke
  • Spinal stenosis
  • Osteoporosis

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    Frequently asked questions

     

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