Lower Back Exercises: Prone Swan

Video Transcript

"Prone swan is great for strengthening low back, legs, and incorporates your whole center of gravity. We're going to come down with our elbows starting right underneath our shoulders. Make sure you master doing upper body by itself, lower body by itself before you start adding in both together. This is an intermediate version of the swan. So we're going to take our elbows out to our peripheral vision at about 45 degrees. So you can definitely see the palms of your hands and elbows should be lined up with your shoulders. We want to leave our head in line with our spine. Now if you absolutely need to you can come under here for support, this is an option. But then you're just going to work with your lower body. When you're feeling ready and you've conquered that, we're going to take an inhale and we're going to extend, but not arch or lift, and release. Try to think of elongation, exhale and inhale. You lift with your heart, with your chest and not with an arch in your back. Facilitate all the energy through the top of the head, relax your fingers and release. The stronger you get, the longer you'll be able to hold the pose. Just don't hold your breath, got to have that fuel into the muscle, which is oxygen, so keep breathing, and release. If you get tired before you finish about ten reps, you can always bring your fist back underneath here and take some of the momentum out of the picture. "