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Swan With Push-Thru Bar on the Pilates Cadillac

IntermediateStrengthTier T2

You lie face down on a Pilates cadillac holding the sprung push-thru bar with both hands, arms long and legs together. You lift your head and chest forward and up in a swan shape.

Targets: Thoracic Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hook a spring from above to the push-thru bar, lie prone and pull the bar down in line with the vertical poles, both hands on the bar.
  • Reach the arms long from the back, press the legs long and together on the mat with the inner thighs lifted.
  1. She lies prone on the table top with both hands holding the sprung push-thru bar drawn down in line with the vertical poles, her arms long and her legs extended together behind her.

    Step 1 of 5

    Lie prone on the table holding the sprung push-thru bar in line with the vertical poles, both hands on the bar, your arms long reaching from your back and your legs long and together with the inner thighs lifted.

  2. Her head and chest lift forward then up off the table into a small long extension, the sprung bar helping her find the lift while her legs stay pressed long together.

    Step 2 of 5

    Lift your head and chest forward and then up, letting the spring and bar help you find lift and length, then reach long and lower back down.

  3. Her elbows have bent wide and now reach the bar up and away as her head, chest and spine rise into a long extension, her legs still pressing long and together on the table.

    Step 3 of 5

    With your head down bend your elbows wide to find a shave feeling, then reach the bar up and away as your head, chest and spine lift and get long into the full swan.

  4. Her elbows bend wide again as her head and chest lower back toward the table, her hands keeping the bar and her legs still pressed long and together.

    Step 4 of 5

    Return to the start as you bend your elbows wide and reach the arms back to straight, lowering your head and chest under control - never letting go of the bar until the spring is closed.

  5. She lies prone on the table top with both hands holding the sprung push-thru bar drawn down in line with the vertical poles, her arms long and her legs extended together behind her.

    Step 5 of 5

    Lie prone on the table holding the sprung push-thru bar in line with the vertical poles, both hands on the bar, your arms long reaching from your back and your legs long and together with the inner thighs lifted.

Safety Information

The bar must not go past the vertical poles, reach the tailbone to the heels and press the legs long and together, do not let go of the bar until the spring is closed, and at the top keep reaching away rather than hanging off the spring. Warning: the exercise is not ideal for some shoulder or back issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.