Swan Dive

Question 1

This is the?

What is it’s purpose?

Preparation:
Layer 1:
Layer 2:
Layer 3:

Answer 1

The swan dive

mobility & strength of the upper/ thoracic spine

All levels have the same start position:
* Lying prone on the mat, pelvis and spine
in neutral
* Elbows bent in line with shoulders and in
a ‘U’ shape on the floor
* Palms down shoulders down and stabilised
* Legs shoulder distance apart with toes slightly turned in
* Core stability muscles engaged 30%

Layer 1 (preparation):
* One breath for each repetition
* Inhale to prepare
* Exhale to lengthen and li–
* Inhale as you lower
* Forearms remain in contact with the floor
* Lengthen through the neck and stabilise the scapula

Layer 2 (exercise):
* Inhale to prepare
* Exhale and lift allowing the forearms to float to the floor (1-2cm)
* Inhale and lower

Layer 3 (progression):
* Inhale to prepare
* Exhale and lift in a U shape
* Inhale and reach arms forward and towards the floor
* Exhale and return to a U shape and inhale
to start position on the floor

Question 2

What are it’s 8 teaching points?

Answer 2

• avoid pressing into floor as you lengthen in layer 1
• Maintain abdominal contraction to support the spine
• Avoid pushing belly into floor as you lift
• Avoid pinching shoulder blades together
• Keep your face looking at the floor, keeping cervical vertebrae in neutral
• turn the toes in to avoid clenching your buttocks
• avoid the elbows becoming higher than the hands in layer 2
• Keep lumbar spine in neutral
• as the client stretches the arms out in layer 3, it may be beneficial for them to widen the arms & bend them a little

Question 3

Joint mobilised

Answer 3

Thoracic spine

Question 4

Primer Movers

Answer 4

Erector spinae, quadratus lumborum

Question 5

Repetitions

Answer 5

5-8

Question 6

Progressions for the swan dive?

Answer 6

• Bigger ROM
• More reps
• Take arms into a breast
  stroke move

Question 7

Adaptations for the swan dive?

Answer 7

• Less ROM
• Fewer reps
• Keep forearms down

Question 8

Modifications for the swan dive?

Answer 8

• Block or cushion under
  forehead
• Small cushion under abs

Question 9

Release stretch?

Answer 9

Cat stretch