Pilates Exercise of the Month: SWAN DIVE – ROLLING PLANK

Aim

To use the core to stabilise the body in a plank position whilst moving from the shoulder joint and to maintain scapula stability whilst the body is in motion

Starting Position

Kneel upright with the ball in front of the body touching the thighs.  Lean the body over the ball and place the hands on the floor in front.  Straighten the legs and walk the hands forwards along the floor until the feet come off the floor.  Keep walking the hands forwards until the abdomen and thighs are off the ball but the knees are still on. The body is in a plank position with the pelvis in neutral.  Externally rotate the legs to the turned out position.

Action

Inhale - to prepare. 

Exhale - engage the powerhouse and push the body backwards so that the shoulders are way behind the hands.  As you do this, the ball will move up the thighs.

Inhale - to return to the starting position and the ball will move back down the thighs again. 

Target Muscles

Pectorals, deltoid, triceps, core abdominals, adductors, gluteals, external leg rotators, quadriceps

Watchpoints

·              Ensure the core abdominals are engaged throughout in order to maintain a neutral pelvis Maintain the length between the ears and shoulders

·              Try to avoid collapsing in between the shoulder blades.  Engage serratus anterior to maintain the distance in between the shoulder blades

·              Maintain connection in the inner thighs

·              Try to maintain engagement of the quadriceps to prevent the knees from bending

The feet will be higher than the pelvis since the torso will be angled downwards, in a diagonal straight line to the floor, as the body pushes backwards.  However, the pelvis is still in a neutral position.  The lumbar spine does not go into extension. 

Variation One (Adaptation)

This exercise may be performed on the elbows instead of the hands to ease pressure on the wrists

Contra Indictions

This may be unsuitable for those with wrist problems due to the increased pressure through this joint.  Variation one would be a suitable alternative in this instance.