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Swan / Back Extension

Pilates / Popular

Strengthen the back extensors safely with the swan exercise.

What coaches agree on

  • Start in a level, neutral pelvis, with the hip bones and pubic bone resting evenly on the mat, before you begin to lift.
  • Keep the back of the neck long and let the head stay in line with the spine, eyes looking down or just ahead, as you extend.
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Common mistakes

  • Rushing to lift as high as possible and letting the lower back arch or dump to get there, instead of drawing the abdominals in and lengthening through the upper back.
  • Forcing a bigger backbend than feels comfortable, pushing through strain in the neck or low back or chasing how the pose looks, instead of easing back and building range gradually.