This exercise continues working on segmental movement of the spine.
To do this exercise you will need a mat. Start by lying on your belly with your legs lengthened long beneath you and your hands placed flat on the ground by your shoulders. Inhale to prepare and then exhale as you slide your shoulder blades down your back and hollow out your abdominals. Inhale as you reach your head away from your tail and begin peeling your spine away from the floor vertebra by vertebra. Exhale as you lower your spine to the ground. Repeat 6-8 times.
Things to think about:
In Pilates, spine articulation is about the distribution of force across then entire spine. If you are only bending in your low spine then you are creating extra force on the joints of just a few vertebrae. With the Swan you want to distribute the force over the entire spine.