Swan Dive
Plane of Motion
Sagittal
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Lifts the upper back off the mat.
Initiates the body rocking back as the chest lifts higher.
Hip Extensors
Gluteus Maximus, Hamstrings
Lifts the legs off the mat.
Initiates the legs lifting higher to rock forward as the chest lowers.
Other Muscles at Play
Anterior spinal stabilizers provide lumbo-pelvic stabilization and limit the pelvic anterior tilt.
Knee flexors keep the legs straight.
Plantar flexors point the feet.
Shoulder horizontal abductors (if arms reach to a T) keep the arms in a T position, resisting gravity.
Scapular adductors pull the shoulder blades together and keep the shoulders from hunching.
Elbow extensors keep the arms straight.
Objectives
Strengthens the spinal extensors and hip extensors.
Improve core strength to provide support while extending the spine.
Improve coordination and control in extension.
Increase flexibility in the spine and hip extensors.
Focus on breathing to synchronize the movement.