Exercise: Swan Dive

June 2010 | Exercises from 2010 | Print

Swan Dive- a great exercise for neck and upper back particularly if you drive or sit at a computer a lot.

Starting position: Lie on your front. Legs out straight, hip-distance apart. Arms bent into an ’L’ shape and resting beside your body, with the elbows slightly below shoulder level. Forehead resting on small cushion or folded towel. Neck long.

Level 1
Lift your breastbone to hover off the floor. Allow the neck and head to follow the small movement and hover from the mat. Keep the back of your neck long.
Hold the position.
lower the breastbone to the mat. Allow your neck and head to follow the movement and also lower. Keep the back of your neck long.


Level 3
Assume the level one starting position
Lift your breastbone to hover off the mat. Allow your neck and head to follow and also hover from the mat. Simultaneously, hover your arms above the mat.
Hold the position
Lower the breastbone to the mat. Allow your neck and head to follow the movement . Keep the back of your neck long.


Tips
• Reach the tailbone towards the wall behind you to avoid arching your lower back
• Imagine holding a ripe peach between your chin and your chest to avoid jamming your chin to your chest