For a balanced workout, back extension exercises need to be an integral part of your routine. In Pilates, there’re many extension exercises. Each Pilates level has a different extension exercise. And each piece of equipment has a progressive way to prepare the back muscles. For what purpose? To build strength and flexibility in your spinal column. With time and practice, as your core muscles get stronger, you can try more complex back extension exercises with a big range of motions. Which also requires other parts of your body to be more open, like your hip flexors, chest, and shoulders muscles. As Joe said, you’re as old as your spine. So let’s see how it’s done. 

Your spine is designed to bend, stretch, twist, and extend. When one of those movements is missing,  your body will begin compensating for the lack of movement. The swan exercise is the first back extension in the mat program. Assuming that you don’t have any serious back injuries, it’s safe and easy to learn this exercise on your own.

Here is how to get the most out of this exercise.

Do: Keep your range of movement small when you’re learning this exercise for the first time. Once you feel more confident, you can begin to explore a bigger range. (only if it’s safe to do so)

Don’t: Hold your breath. For the back muscles to contract, the abdominal muscles and hip flexors muscles need to open. Breathing facilitates the lengthening of the muscles. So be sure to continue breathing.  

Once you’ve had a chance to try it, let me know how you did.