APPI Pilates Exercise Swan Dive with Glenn Withers

APPI Co-Founder Glenn Withers talks you through the APPI Pilates Exercise Swan Dive levels 1-3.

The aims of the APPI Pilates Exercise Swan Dive are:

• To progress deep neck flexor (DNF) retraining through small ROM movement against gravity
• To retrain co-activation of the DNF, upper, lower trapezius and serratus anterior
• To retrain synergistic activity of the LMS & GMS in prone
• To retrain kinaesthetic awareness of the upper quadrant

Modifications:

• Teach level 2 in 4 pt. kneel with Swiss ball (42cm) under abdominals
• Teach swan dive on the split pedal chair (2 white Spring connected: to high attachment, pedal connected, uprights removed) this variation is taught on APPI Equipment Level 3.

Watch points:

• Upper cervical extension
• Over activity of the SCM, scalenes and upper trapezius and rhomboid musculature
• Scapular retraction and/or elevation
• Hyper extension of lumbar spine (use pillows under pelvis)

Additional notes:

I personally love swan dive as its a great exercise to counteract the flexed thoracic posture I tend to develop by sitting at my desk all day. The APPI Pilates Exercise Swan Dive levels 1-3 are taught on the APPI Pilates Matwork Level 1-The Foundation course.   You might also like the below blogs presented by APPI Co-Founder Glenn Withers; APPI Pilates - Leg pull in prone APPI Pilates - Scissors level 1