How to do Swan Dive

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Difficulty: Easy

Impact Level: Normal

Target Body Parts: upper back, lower back, quadriceps


Start this dynamic stretch by standing up tall with your feet at hip width and your arms by your sides. Then sweep your arms out to the sides and above your head as you look up to the ceiling. Engage your glutes and core to push your hips forwards, as you reach backwards slowly with your arms into a slight back bend. Then return to upright, and circle your arms out to the side until they are about shoulder height.

Then, tip forwards from the hips with a strong arched back posture, keeping your chest up. Once your back is parrallel to the floor, let your arms reach down towards the floor by your feet and allow your back to relax and curve forwards so that your head lowers down towards your legs. Aim to get your nose as close to your legs as possible. Pause for a few seconds in this deep stretch for your hamstrings and back before reversing the movement to return to the start position.

How to make Swan Dive easier

If you find it hard to bend forwards with straight legs, bend your knees slightly to ease the tension in your hamstrings. Also use our hamstring stretches like Hamstring Stretch Standing to improve their flexibility.

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