Plane of Motion
Rocking Swan
Plane of Motion
Sagittal
Spring Setting
Heavy
All Springs
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Keeps the spine in extension.
Initiates the upward rock of the chest as the legs lower.
Hip Extensors
Gluteus Maximus, Hamstrings
Keeps the legs lifted in extension.
Initiates the upward rock of the legs as the chest drops.
Other Muscles at Play
Anterior spinal stabilizers provide lumbo-pelvic stabilization and keep the low back protected and the navel to spine connection keeps the hips pressed into the mat as they co-contract with the hip extensors.
Hip adductors keep the legs closed together.
Head and cervical (neck) retractors keep the head from dropping down and up in line with the spine.
Shoulder flexors and elbow extensors work together to straighten the arms.
Shoulder adductors keep the upper arms close to the side of the body.
Scapular adductors stabilize and draw the scapulae together.
Scapular depressors keep the shoulders down away from the ears.
Plantar flexors keep the feet pointed.
Objectives
To enhance trunk stability by strengthening the abdominal and back extensor muscles, while keeping the shoulders stable.
Enhance abdominal support as the spine extends.
Keep the scapulae stable and shoulder control by pushing into the hands during the rocking actions.
To teach the coordination of rocking on the stomach in Swan on the Mat and other rocking exercises performed prone.
To ready the body for additional long box exercises and other extension exercises.
Focus on breathing to synchronize the movement.