Swan Dive (Chair)
Intermediate (6/10)Wunda Chair
Position: ProneEnergy: 5/10~45s
Cueing
Lie prone with hips at chair edge, hands on pedal; lift chest into extension (Swan); then dive forward rocking on the abdomen as the pedal rises; keep glutes engaged, not gripping.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector Spinae
Secondary Muscles
Gluteus MaximusMultifidus
Regressions
Swan only, no dive; heavier springs; focus on spinal length.
Progressions
Swan Dive with full rocking motion; lighter springs; add arm sweep.
Common Errors
Neck strain from looking too far up; collapsing through lumbar; losing leg connection.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
