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.
Preparing for Pilates Teacher Training and Ditching Perfection
Toe Taps teach hip dissociation (moving at the hip without the pelvis/lumbar spine joining the party) while training deep core stability and breath control....