PILATESOLOGY ENCYCLOPEDIA
Swan One Arm
LEVEL
Intermediate
SETUP
1 Middle, pad on top edge
REPETITIONS
3-5x
GOALS & BENEFITS
- Extension of thoracic spine, control in shoulder girdle & torso
- Dynamic stabilization of pelvis
- Length & strength in spinal extension
TIPS & CUES
- Rotate pubic bone towards mat so that hip points and pubic bone remain level throughout
- Pump the pedal while maintaining control in shoulders and upper body
- Aim for length while working to keep legs lifted, pelvis stable
