How to Do the Pilates Swan Exercise for Reduced Back Pain, Shared by a Trainer
Back pain is one of those annoying issues that seems to catch up with everyone as they age. And when it starts lingering, it can affect everything from workout quality to simple daily tasks like getting out of bed or standing for extended periods. That's partly why more people have shifted their focus toward functional strength and mobility over just aesthetics, looking for exercises that help them move and feel better long term.
Pilates has made waves for exactly those reasons. Tons of Pilates moves are designed to improve posture, spinal mobility, and overall body control, which can all play a role in reducing chronic aches and pains. One exercise that stands out is the swan, a back extension exercise that strengthens the posterior chain while encouraging healthier spinal movement.
"Years of desk work, driving, and screen time can contribute to rounded posture and weakened upper back muscles," says Nicole Hernandez, certified Pilates trainer and co-founder of Online Pilates Pros Studio. "Back extension exercises help strengthen the muscles responsible for supporting the spine and maintaining upright posture."
How to Do Pilates Swan
- Lie face down with hands lightly placed beneath the shoulders. Keep a slight tuck of your chin so your spine is aligned.
- Squeeze the shoulder blades and lift the chest gently off the mat using the upper back muscles, keeping the neck long and shoulders relaxed, with the lower ribcage on the mat.
- Soften through your fingertips to resist the urge to press down with your hands.
What Are the Benefits?
The swan is a back extension exercise that targets the spinal extensors, upper-back muscles, glutes, and posterior chain stabilizers. Strong spinal extensors help counteract prolonged forward flexion and improve postural endurance. Strengthening these muscles can also support healthier shoulder positioning and breathing mechanics.
"For middle-aged men, posture matters beyond appearance," Hernandez explains. "Better spinal support and thoracic mobility can help reduce tension through the neck, shoulders, and low back while improving movement efficiency during workouts and daily life."
It's also a great recovery-boosting exercise. Extension work paired with controlled breathing encourages the chest to open, helping us naturally shift into slower, deeper breathing patterns after intense activity.
How to Modify and Progress
Beginners can start by keeping the forearms or hands on the mat and lifting the chest only slightly off the floor. Placing a small towel under the hips can also ease pressure on the lower back and make the movement feel more comfortable.
Once the swan becomes manageable, you can progress into a swan dive for an added challenge. This introduces a dynamic rocking motion that demands more control and posterior-chain strength. You could also add light ankle weights to increase engagement through the glutes, hamstrings, and lower back. Or, simply focus on holding the top position longer as you become more comfortable with it.
This story was originally published by Men's Journal on May 11, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published May 11, 2026 at 3:57 PM.