Exercise
Swan Prep
BeginnerProne back-extension prep that builds upper-back strength and shoulder organisation.
Setup instructions
Lie prone with hands under the shoulders and legs together. Press the tops of the feet into the mat and lengthen the tailbone. Keep the glutes relaxed and the neck long.
Breathing cues
Inhale to prepare. Exhale to extend. Inhale to lower.
Movement steps
- 1Inhale to lengthen the spine.
- 2Exhale to lift the head, chest, and hands slightly off the mat using upper-back extension.
- 3Keep the elbows soft and the shoulders away from the ears.
- 4Inhale to lower with control.
Common mistakes
Pushing from the low back; locking the elbows; shrugging the shoulders; lifting the legs aggressively.
Safety notes
Keep the movement small if lumbar discomfort appears. Avoid forcing height before upper-back strength is available.
Connections
FAQs
Is Swan Prep beginner-friendly?
Yes. Swan Prep is a common introductory back-extension exercise with a small, controlled range.
What muscles does Swan Prep work?
It mainly targets the upper back and posterior shoulders, with abdominals supporting the trunk.
What is Swan Prep good for?
It builds postural extension strength and prepares the body for deeper Swan progressions.
How high should I lift?
Lift only as high as you can keep the extension in the upper back rather than compressing the low back.