Prone Press Swan Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips, Waist
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Deltoid Anterior, Triceps Brachii, Gastrocnemius, Gluteus Maximus, Hamstrings
- Intensity
- medium
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 3
- Alternate Names
- Swan Stretch
Visualised Target Muscle Groups
Front
Back
How to: Prone Press Swan
- Start by lying face down on the ground with legs extended straight back.
- Place your hands under your shoulders, keeping elbows bent.
- As you breathe in, gently lift your chest off the ground using your back muscles.
- Hold this position for a few seconds, then lower your torso back to the ground.
- Repeat for the desired number of repetitions.
Common Mistakes
- Forgetting to engage the core.
- Overextending the back during the stretch.
- Not maintaining a neutral head position.
Modifications
- Perform the exercise on a softer surface like a mat.
- Reduce the range of motion if experiencing discomfort.
Tips
- Ensure your hips are aligned with your body as you perform the movement.
- Engage your core to provide stability.
- Breathe deeply to maintain relaxation during the stretch.
Prone Press Swan Alternatives
Tags
stretching
lower back
hips
flexibility
beginner
body weight
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