Pilates Reformer Encyclopedia: Swan

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PILATES REFORMER SWAN:
LEVEL - Advanced
SETUP - 2 springs, Footbar down, Box in Long position, Headpiece down
REPETITIONS - 3x
GOALS & BENEFITS
Strengthens postural muscles and improves issues arising from slumping forward
Strengthens seat and hamstrings
Increases flexibility and extension of spine
Encourages full utilization of lungs
TIPS & CUES
Do this exercise on Ladder Barrel for Basic and Intermediate level
Keep lowest abs pulled in to support low back
Focus on creating extension in upper back, aim for lift rather than bending
If too much pressure in pelvic area, use pads on front edge of box
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