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.
From Beer Barrels to Back Bends: The Unexpected History and Ingenious Design of the Pilates Ladder
A segmental spinal flexion (and extension on the return) performed supine → seated → forward flexion, then reversing to articulate down. Trains rib–pelvis integration,...
The Hundred is a dynamic thoracic flexion hold with rhythmic arm pumps and breath patterning (5 counts in, 5 counts out × 10 cycles...