How to Do Swan Preps the Right Way (So You Don’t Hurt Your Back)
Jun 10, 2025
If you’ve ever felt back extensions in all the wrong places, you’re not alone. One of the most common complaints I hear from clients is that extensions often lead to discomfort or even pain in the low back. That’s why I love Swan Preps—a foundational Pilates movement that helps you strengthen your spine without straining it.
Whether you're doing this for yourself or you're a professional working with clients, understanding the correct mechanics of Swan Preps can be a game-changer. Let’s break it down.
It All Starts with Core Activation
Before we even begin to lift, the most important concept to remember is this: Back extensions should come from the strength of your deep core, not from pushing into your low back.
Start by lying on your stomach with your legs slightly wider than hip distance. If you tend to feel pressure in your sacrum, try taking the legs a bit wider and keep your range of motion small at first. Hands can be placed under your shoulders or slightly forward—especially if you're tight through your shoulders.
Proper Setup & Technique
Use your exhale to initiate the movement:
- Press your palms and elbows into the mat, activating your arms and mid back.
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Zip up your pelvic floor into your lower belly, and connect up into the front of your ribs.
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As you lift, think about lengthening your spine, not crunching your back.
Instead of lifting high, prioritize feeling lengthened and moving from your deep core. You should feel this more in your mid back and abs than your lower back.
Progressing Your Swan Prep
Once you're connecting well with your deep core and mid back, you can gradually increase your range of motion:
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Press your palms down and back, while externally rotating your shoulders, as you lift your chest.
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Imagine your sternum reaching forward, not just lifting up.
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Keep your shoulder blades gently gliding together and your spine lengthening from head to tail.
Want to add a challenge? Try gently lifting your legs as you lower your upper body down to the mat. But do it right—this movement should still come from your abs (meaning deep core), not your low back.
Breath Matters: Try the Intermediate Version
Most people associate core engagement with exhaling. But once you’ve mastered exhale-based control, you can challenge your body with an inhale to lift:
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Inhale as you lengthen and lift, keeping your deep core connected.
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Exhale to lower and optionally lift your legs, again focusing on deep core support, not just back strength.
This intermediate breath pattern allows for even greater spinal extension—if your core is doing its job.
Finish with Spinal Mobility
After back extension work, it’s essential to balance the body. I love finishing with a gentle arch and round on the forearms:
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Inhale to lengthen through the spine.
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Exhale to engage the pelvic floor and round the lower back without collapsing the upper torso.
This teaches your body to move through the spine intentionally—not just with your back muscles, but with deep internal support.
Why This Matters
Back extensions don’t have to equal back pain. In fact, when done right, they help you build better posture, stronger support for your spine, and a more resilient core.
The key? Length, space, and stability.
Whether you’re practicing Swan Prep for your own wellness or teaching it to others through our Instructor Training Courses, focus on deep core activation first and always move with intention.
Ready to go deeper into fascia-focused movement, core integration, and pain-free results for your clients (or yourself)?
