Inverted Swan
Plane of Motion
Sagittal
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Other Muscles at Play
Objectives
Controls the isometric contraction of the posterior chain, challenging the endurance of the spinal and hip extensors to maintain the extended bow shape.
Develops abdominal and back extensor strength to improve torso stability while maintaining scapular control and managing spinal flexibility.
Engages the leg adductors to enhance pelvic stabilization, control the legs in extension, and reinforce the midline connection.
Promotes co‐contraction of the abdominals and back extensors to protect the spine and stabilize the lumbo‐pelvic region in extension.
Uses hand placement to provide support and help the body maintain proper alignment throughout the movement.
Focus on breathing to synchronize the movement.