Swan on Wunda Chair

Super Power: Strengthen back

Equipment Needed: Exercise mat

Difficulty: 4 out of 10

Overview: Swan on Wunda is a great preparation exercise for Swan Dive, which is a classic Pilates exercise with spinal extension.

Precautions: Avoid lifting the chest and extending the spine too much that you feel a pinch in the lower back. Maintain the length in the back by lifting abdominals to the spine and sending the tailbone to the mat. Prevent legs from releasing the arc shape by engaging glutes, inner thighs, and back extensors. Swan Dive should not be performed until you have learned and practised the Swan. 

Quick Swan Dive Tips:  

A) Swan Dive for Weak Lower Back
If you have a weak or injured lower back, try this move on top of a Bosu Ball or Bolster to shift the work toward your upper back instead.

B) One Arm & Opposite Leg
If you’re having trouble lifting both arms and legs at the same time, alternate between lifting one arm and the opposite leg.

C) Advanced Swan Dive 
To make Swan Drive more challenging, reach the right arm and right leg at the same time while keeping the left side of the body anchored to the floor. Hold. Switch sides.

D) Swan Dive To Loosen Tight Hips
If you have tight hips, modify the position by only lifting your upper body.

E) Swan Dive For Prenatal
If you’re expecting, practice a modified Swan Dive. Begin on all fours with hands under shoulders and knees under hips. Raise one arm and opposite leg to shoulder height. Hold briefly. Come back to starting position. Alternate and repeat.

F) Limit Forward Tilt
Use abdominal muscles to maintain the stability of the spine and limit the forward tilt of the pelvis to prevent pain in the lumbar spine.

G) Intended Position
In the intended position, use spine extensor muscles to lift the chest, and leg extensor muscles to raise legs off the mat.

H) Rolling Forward
When rolling forward, tense the extensor muscles of the hip, lift legs up and move bodyweight forward to bring the chest to the mat.

I) Rocking Chair
Create a mental image of the head, torso and hips in the form of a rocking chair, rolling on the mat.