Swan Prep

Sagittal

Light / Medium

1 Medium Spring or

1 Light Spring

Spinal Extensors

Erector Spinae, Semispinalis, Deep Posterior Spinal Group

Hip Extensors

Gluteus Maximus, Hamstrings

Keeps the legs lifted in the air.
Co-contracts with the anterior spinal stabilizers to protect the lower back and keep the hips pressed into the box.

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 work with the elbow extensors to press the carriage away as the arms straighten in the initial setup.
Shoulder extensors engage to assist with the spinal extensors to draw the arms back as the chest comes through into extension.
Scapular adductors draw the scapulae together as the chest lifts.
Scapular downward rotators swing the bottom tips of the scapulae together as the chest lifts into extension.
Scapular upward rotation swings the bottom tips of the scapulae apart as the arms initially press the carriage away and as the chest lowers from extension.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors straighten the arms and keep them straight.
Plantar flexors keep the feet pointed.

To enhance the strength of the abdomen and back extensors for better trunk stability while keeping the shoulders stable.
Enhance abdominal support as you extend the spine.
Keep the scapula stable as you articulate the spine and extend the upper body from a prone position.
Enhance shoulder control while the arms are extended by pressing the hands into the bar.
To get the body ready for the full swan on the long box and other extension exercises.
Focus on breathing to synchronize the movement.