Swan Dive is an advanced prone thoracic extension with a rhythmic rocking “bow” about the lower ribs/upper abdomen. It integrates spinal extensors + glute-ham synergy + scapular organization while the pelvis stays heavy/quiet and the neck stays long.
Understanding the difference between Classical vs. Contemporary Pilates
Unpacking Your Body's Foundational Engineering and Movement
Your Bones, Joints, and the Suprising Engineering of Movement