Swan Prep on the Roller | Foam roller exercise in 3D
Swan Prep on the Roller: prone (forearms on the roller), lifting the chest while keeping the spine long. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
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Position and focus
Prone (forearms on the roller) · Lifting the chest while keeping the spine long
Lifting the chest while keeping the spine long
Starting position
Lie face down and rest both wrists and forearms on the roller placed across beyond the top of your head. Extend your legs hip-width apart.
Movement phases
1. Set up
Keep your forehead near the floor and draw your shoulders away from your ears.
2. Lift the chest
Press the roller with your forearms and lift your chest as the roller rolls towards your body.
3. Hold the position
Lift from the upper chest rather than the lower back, and keep your neck long.
4. Lower the chest
Roll the roller forwards and bring your chest back close to the floor.
What to check yourself
Is the arch coming only from the lower back? Is the neck tipping back? Are the shoulders shrugging?
Coaching points for instructors
Keep the height of the lift within the range where the pubic bone stays on the floor. If the lower back feels strained, reduce the range.
Caution
Do not press hard through pain. Stop if you feel sharp pain, numbness or dizziness. If you have osteoporosis, pain under treatment, have had surgery or are pregnant, check with your healthcare professional. If you have lower back pain, reduce how far you lift the chest or stop.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
This lesson was put together for this site. It has not yet been reviewed by an expert.
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