Swan Glide

  • Improves shoulder strength and control, as well as torso strength.  This exercise assists children in maintaining good upright posture.
HANDOUT
PRACTISE JOURNAL
TECHNIQUE VIDEO

Uses

  • Do this exercise before activities requiring a strong and steady base of support (such as handwriting and other fine motor activities).  This exercise activates the core muscles so they are ‘ready’ to be used during fine motor tasks. Without this ‘priming’ (readying) of the trunk/core postural muscles, children can have more difficulty (or use more effort) maintaining an upright posture, which can impact on the quality of their handwriting or fine motor tasks.

Instructions

  1. Start standing, with knees slightly bent 
  2. Bend forward from your hips, keeping your back straight
  3. Lift one foot and touch your toes gently on top of your other foot  
  4. Stretch your arms out to each side like a swan’s wings
  5. Squeeze your shoulder blades together to lift your wings, then lower them back down 
  6. Repeat 5-10 times, then switch legs
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Watch Points

  • Back straight
  • Tummy muscles switched on
  • Shoulders down and relaxed (not tensing up towards your neck)

Seated:

  • Do the Swan Glide in an upright seated position, or leaning forwards from your waist

Do the Swan Glide with…

  • Your body more upright
  • Both feet on the floor

Progress Tracker

Ask your parent or teacher to take a photo of how high you can lift your wings with good technique