Swan Prep · Low Chest Lift | Mat Pilates in 3D
Lengthen the chest forwards as the upper back rises a little.
Preparation
Lie on your stomach with legs slightly apart, hands beside the chest and elbows bent. Keep the neck in line with the back. This is a low lift with the pelvis supported.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie on your stomach with legs slightly apart, hands beside the chest and elbows bent. Keep the neck in line with the back. This is a low lift with the pelvis supported.
Breathing example: Inhale
2. Movement
Lengthen the chest forwards as the upper back rises a little.
Breathing example: Exhale
3. Observe
Maintain support through the pelvis and legs. Avoid pushing high with the hands, shrugging or compressing the lower back. Stop if you feel discomfort.
Breathing example: Keep breathing
4. Complete the cycle
Keep length through the spine while lowering the chest slowly.
Breathing example: Inhale
Observation points
Maintain support through the pelvis and legs. Avoid pushing high with the hands, shrugging or compressing the lower back. Stop if you feel discomfort.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.