Join Kathryn, our Viva Director and APA Titled Musculoskeletal Physiotherapist as she describes and demonstrates the Swan Dive Level 1 and 2 Exercises. This is a modification of Joseph Pilates' original Swan Dive Exercise and is adapted by the Australian Physiotherapy and Pilates Institute to help treat neck pain, headaches, and upper back and neck stiffness. It is also a common exercise we use when our clients are experiencing referred pain in their arms, and Repetitive Strain Injury (RSI) conditions such as tennis elbow and De Quervains syndrome. This can also be useful in lower (lumbar) and middle (thoracic) back pain to help teach the deep neck flexors to hold the head in position, rather than the erector spinae muscles which often become tired and sore.
The benefit of this exercise is two-fold - to stretch and mobilise the upper back and neck, and to strengthen the deep neck flexors which are the main postural muscles that hold your head in position.
This results in an improved overall posture and endurance so that you are able to sit well and avoid neck injury.
At Viva, we weave this exercise into everything we do - whether you're improving your posture, or training at a high level, using this technique to hold your head in position will ensure you avoid injury and stay strong.
