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

( Swan prep )

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Name of exercise  Swan Prep
Other names of exercise Swan prep
Description of exercise The Swan prep exercise is a Pilates movement that focuses on strengthening the back muscles and improving posture. It involves lying on the stomach with the hands placed under the shoulders and the legs extended behind. From this position, the upper body is lifted off the mat while keeping the hips and legs grounded. The arms are then extended forward as the chest opens up and the gaze is directed upwards. This movement helps to elongate the spine, engage the core muscles, and improve flexibility in the back. It is often used as a warm-up or preparation for more advanced Pilates exercises.
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 under head, palms down, chin resting on hands.
  • Inhale and lift upper back using back muscles while moving forearms outward until parallel.
  • Exhale and slowly lower back down to start position.
  • Repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved core strength
  • Better balance and stability
  • Increased flexibility
  • Improved posture
  • Strengthened back muscles
  • Improved coordination
  • Enhanced body awareness
  • Improved spinal mobility
  • Increased range of motion in hips and shoulders
  • Reduced risk of injury.

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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 prep exercise is a popular Pilates exercise that helps to strengthen the back muscles and improve spinal mobility. However, there are certain situations in which it may be best to avoid this exercise. If you have a history of back injuries or chronic back pain, it is important to consult with a healthcare professional before attempting the Swan prep exercise. Additionally, if you are pregnant or have recently given birth, it is recommended to avoid this exercise as it can put strain on the abdominal muscles and pelvic floor. If you experience any discomfort or pain while performing the Swan prep, stop immediately and seek guidance from a qualified instructor.

    • 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.

    • Helpful in Diseases

  • Asthma
  • Chronic obstructive pulmonary disease (COPD)
  • Bronchitis
  • Emphysema
  • Cystic fibrosis
  • Pneumonia
  • Pulmonary fibrosis
  • Bronchiectasis
  • Lung cancer
  • Pulmonary hypertension

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    Frequently asked questions

     

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