Day 227- Swan with Foam Roller

This exercise is a continuation of yesterday’s exercise.  Along with the shoulder shrugging we are going to add extension of the spine.

To do this exercise you will need a mat and a foam roller.  Start by lying on your belly with your legs lengthened long beneath you and the foam roller above your head.  Be sure that the foam roller is perpendicular to the body and place your forearms on the roller.  Inhale as you turn your thumbs to the ground, internally rotate your shoulders, and slide your shoulder blades to your ears.  Then exhale as you turn your thumbs to the ceiling, externally rotate your arms, and slide your shoulder blades down your back.  Once your shoulder blades are sliding down your back maintain that connection as you inhale and extend your spine to the ceiling, exhale as you release towards the floor to begin again Repeat 8-10 times

Things to think about

This exercises teaches shoulder stability during spine extension.  As you practice be sure that you are maintaining shoulder organization.

I really like to use the image “plug your arm bones into the shoulder sockets” for this exercise.  To me, this image speaks to the external rotation of the arm bone that provides great shoulder stability.

Day 224- Swan II

This exercise is progressing the Classic Swan to increase strength in the spine extensors and improve posture.

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 abdomen.  Inhale as you reach your head away from your tail until you have extended your spine as much as possible. At that top exhale and then release your hands from the floor as you maintain the same amount of extension in your spine and rock the front of your body forward. Then inhale as you replace your hands to the floor and find extension again.  Your spine is literally rocking like a rocker.

Things to think about

This exercise combines both spinal articulation in the first part with spine extension in the next.  It allows strength and endurance to be built in the spine.

We haven’t talked about shoulder organization in any of these swan exercises.  To find the most efficient movement of the spine, it is so important to allow the shoulder blades to slide down the back so that you can find true spine articulation.  It is often helpful at the top of the swan to shrug the shoulders a few times so that you can be sure that they are organized.