They say that if swallows fly low, rain is to be expected. An exercise named after this bird is unlikely to predict precipitation, but it can tone muscles quite well. The “swallow” is a basic gymnastics element that trains balance well. It has many benefits, but also many nuances that we will talk about.
Develop balance through yoga:
Hatha yoga: from history to practice. A great guide to one of the most popular destinations.
What will we tell you about:
The benefits of the “swallowing” exercise
trainer, founder of Body Geometry gym
“Many people have known this exercise since childhood. You probably did it in kindergarten or school. But few people know that this movement is the basis of the rehabilitation complex of physiotherapy, which means that it helps not only to train, but also to restore the body after an illness, injury or surgery.”
Let’s take a closer look at what muscles are working here and what the exercise targets. The main ones will be the extensor muscles, those that help us maintain posture from the back: spinal muscles (longissimus, spinalis), shoulder muscles (delta, triceps), hip muscles (biceps), as well as muscles abdominals (external oblique). – examples of various groups actively working on the exercise. The feet and core, stomach, back and buttocks are also well included. It will also be important to develop flexibility and strength in statics.
A complex effect can be noticed on the entire body, but the main reason for performing the “swallow” will be the desire to correct posture, develop balance, stability, flexibility and strength in a fixed position. This exercise helps office workers or schoolchildren to regain their posture if it is not possible to visit the gym and exercise regularly.
Photo: istockphoto.com/AegeanBlue
Contraindications
The main contraindications for this exercise will be diseases of the musculoskeletal system and joints. If you have been diagnosed with scoliosis, hyperkyphosis, have spinal injuries or postural curvature, you cannot perform this exercise on your own. It can hurt you. It is also undesirable to perform it alone, without the correction of a trainer, in case of hernia, muscle spasms or other neurological diseases.
Photo: Marina Ishtukova
How to perform the “swallowing” exercise?
Before you begin, warm up and prepare your joints and muscles. Let’s look at the classic version of the exercise, which is performed while standing.
Execution technique
Starting position: stand on the floor, on one leg, gradually leaning forward with the body, extend the other leg parallel to the floor until forming a straight line with the body, stretch the arms forward, gaze directed at the floor. , the top of the head extends forward, the shoulder girdle (clavicles and shoulder blades), on the contrary, reaches the ribs. Do not force the neck area. The abdominal muscles are slightly toned, creating a pressure effect. You can stay in a static state for 30 seconds to a minute and then change the supporting leg. Or add movements: repeat 25 times, returning to the starting position and back.
Photo: Marina Ishtukova
Additionally you can modify:
Raise only your arms, one arm at a time (up and down). In this case, the legs remain without movement. Only the leg works – in the same way we lower and raise the leg parallel to the floor 25 times with an asymmetric movement – we alternately raise the arm-leg pair diagonally (left arm – right leg). ) above. Alternate lifting of each pair 25 times. The most difficult thing is to lower and raise two arms and one leg at the same time.
You can modify the position of your hands depending on the type of posture or the diagnosis of scoliosis or hyperkyphosis. These modifications are applied individually by a specialist trainer after analyzing the posture and writing a training plan. This will be one of the forms of contraindications for exercise.
Incorrect and correct position of the back when performing.
Photo: Marina Ishtukova
How else can you do the “swallow” exercise?
There are several more ways to do it, we will tell you two of them: a simpler, vertical one and a more complex version, done on the ground.
Vertical swallow
Execution technique
Stand straight, your body remains vertical, your arms raised and your other leg placed on your toes. Then lift your back leg off the floor 30 to 50 cm. You can hold this position statically for 30 seconds or. make small movements with your arms (lowering and raising them).
The format is suitable for beginners and those who find it difficult to balance on one leg.
Photo: Marina Ishtukova
“Swallow” lying down
Execution technique
Lie on the floor, with emphasis on your hands, legs straight. Raise your body, stretching your neck, look forward, head straight. Then bend your knees and lift your feet toward the ceiling. Don’t tighten your back, keep your abdomen. and tone the gluteal muscles. At the end, move your hands towards your feet, fixing them at the ankle joint. Start by lifting your feet as if you want to straighten your knees. You can hold the position for 30 seconds or do the exercise dynamically, returning to the starting position. Repeat 25 times
This is a very difficult gymnastic element to perform.
Photo: Marina Ishtukova
If an exercise is static, this does not mean that it is easy or that it does not involve muscles. Try the “swallow”, experiment with types of exercise and listen to your body. If you follow all the rules, you will notice the effect.
Do you want more tips and tricks for a healthy lifestyle?
Subscribe to the weekly Lifestyle newsletter.
Subscribe by email
