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Pre-Pilates: Spinal Mobility & Strengthening – Mini Swan



Foundations: Spinal Mobility & Strengthening

Quick Intro: Mini Swan

A perfect exercise for people who live a sedentary life! This is one of the remedies (Pilates has many more!) for a stooped posture and hunched shoulders!

What’s it good for? โ 

๐ŸŒŸ Strengthening your shoulders.
๐ŸŒŸ Correcting stooped posture.



A quick “how to”…

Mini Swan

๐ŸŒŸ Draw in your abdominals to protect your lower back and limit the amount of movement there.ย  Keep your pelvis on the mat, but lengthen your tailbone out behind you slightly.
๐ŸŒŸ Lie face down on the mat and reach your hands over your head with your little finger on the mat, palms facing towards each other.
๐ŸŒŸ Slide your shoulder blades down your back (really feel that connection under the shoulder blades) and allow your ribcage to extend off the mat.
๐ŸŒŸ Inhale as your lift up to extend the stretch.

Hints & Tips:

๐ŸŒŸ Focus on the shoulders and getting maximum movement in the upper spine.
๐ŸŒŸ Begin by sliding your shoulder blades down your spine: imagine putting them into your jeans’ pockets.
๐ŸŒŸ Keep your head in line with the rest of your spine.
๐ŸŒŸ Imagine watching a marble roll away from you as you elevate your torso.

Any Questions?

Ask away – I love to help!ย  Click here for the Contact Page ๐Ÿ™‚ – or leave a comment at the bottom of the post – see you there…


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