This video illustrates the Swan on the Foam Roller exercise. This is a great exercise for extension. Form is extremely important on this exercise.
Swan on the Foam Roller targets the back extensors, transversus abdominis, rectus abdominis, obliques, and the scapula stabilizers. Focus on maintaining cervical and thoracic alignment. Stabilize the scapulae throughout the movement and avoid sinking into the shoulders. Maintain abdominal engagement throughout the exercise to support the lumbar spine and prevent the lumbar from overextending.
To modify this exercise, lift the upper body only as far as abdominal support can be maintained.
As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.
