August - Exercise of the Month: Swan Dive with Torso Rotation using Foam Roller

This month's exercise of the month is a Swan Dive with Torso Rotation using the foam roller. You could also simulate this using the long box on the reformer and makes a beautiful full spinal extension exercise.

Start position: Legs laterally rotated and shoulder width apart. Place the wrists on the foam roller.

Initiate by stabilising the shoulders.

To create full extension of the spine, keep both arms straight pulling the foam roller underneath your body simultaneously rotating to the side and then return to the start position repeating on the other side.

Points to watch out for: Encourage thoracic extension rather than hingeing in the lumbar spine. Allow the eye to follow the arm rotating the head only as far as the thoracic spine can could.

Consider having the feeling of imprinting to maintain abdominal connection. Also have a feeling of lengthening the legs away as if on a stretcher to keep gluts engaged.

The aim is to lift the anterior superior illiac spine (ASIS) off the floor, but if this is not possible, you can work towards this over time.

The aim is to get even spinal rotation and extension as opposed to rotating on one vertebrae.

The exercise challenges deep abdominal muscles as well as gluts and spinal extensors.