Swan

Description

Lie prone with your legs straight and your arms in a cactus position (elbows bent at 90°, elbows level with your shoulders). Press your feet back to engage the posterior chain, then start the movement with your gaze, followed by your face and chest, which lift slightly off the floor. Keep your sternum close to the ground to limit the extension to the upper thoracic area, maintaining your shoulders low and away from your ears. Then slowly return to the starting position, performing the movement in a controlled manner.

Settings

Equipment

No Equipment

Positions

Prone Position

Muscle groups

Cervical extensorsThoracic extensors

Difficulty

Easy

Movement

Extension

Contraction mode

Concentric