Pilates Swan

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Pilates Swan, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Lie prone with legs long, pubic bone gently grounded and shoulders away from the ears.

Execution

- Reach long before lifting; alternate opposite limbs for Swimming or lift the chest along the Swan path, then lower slowly.

Range, tempo and breathing

- Perform 3 × 5–10 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not throw the head back or gain height by pinching the low back. Lift lower and lengthen more.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.