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.
Taking your pilates professional.
A hip-centric circumduction drill done supine that trains hip dissociation (femur moving in the socket) while the pelvis and rib cage stay quiet. Builds...
A prone thoracic extension series that teaches you to create axial length and segmental extension from the mid-spine while the pelvis stays heavy and...