An advanced prone thoracic extension with bilateral knee flexion holding the ankles/shins and a gentle forward–back rocking about the lower ribs/upper abdomen. It integrates spinal extensors + glute–ham synergy + anterior hip length while maintaining quiet ribs/pelvis and a long neck.
Taking your pilates professional.
Swimming is a prone contralateral extension drill: alternating arm/leg lifts that train thoracic extension, posterior oblique sling (lat ↔ glute), and breathing under rhythmic...