Swan

Strengthens the back extensors and deep abdominal stabilizers while simultaneously stretching the hip flexors.

Creates abdominal and pelvic stability as the back and hip extensors work to support controlled extension.

Maintains scapular stabilization while extending the spine with the arms reached long.

Targets the upper and lower back muscles—including the erector spinae—to build strength, endurance, and postural support.

Stretches the chest and shoulders to counteract forward‐rounded posture and promote improved alignment.

Activates the abdominal muscles to support the spine and maintain stability throughout the movement.

Strengthens the muscles surrounding the shoulder girdle to enhance shoulder stability and reduce injury risk.

Cultivates a balance between flexibility and strength in the back muscles to support overall spinal health and functional movement.

Focus on breathing to synchronize the movement.